WOD

PAST WODS

Jul

31
Monday

Foundation

10min to find
1RM Pullup (3 second dead hang at bottom)
*Bands Permitted

WOD

5 Rounds for reps

Min 1: Muscle Snatches 75/55

Min 2: OHS 75/55

Min 3: Burpees over Bar

Min 4: Rest
Int: 55/35
Sc: 55/35 Power Snatch

see comments
29
Saturday

Foundation

Split Jerk 2 RM
(1 Left, 1 Right)

WOD

Teams of 3

“Pick your Poison”

Choice 1: Run or Row
1600m run or 2000m Row

Choice 2: Top or Bottom
45 HSPU or 150 Squats

Choice 3: Push or Pull
150 Push-ups or 75 Pullups

Choice 4: Up or Down
150 Jump squats or 75 Burpees

Choice 5: Climb or Hang
9 Rope Climbs or 75 K2E

Your Team picks the movement and then you must complete the required amount of reps as a team. Only 2 people may work at a time except on run/row (1 at a time)

see comments
28
Friday

Foundation

20min to establish 3RM
Thruster (from the floor)

WOD

Open 15.4

8 Minute AMRAP

3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
21 HSPU
9 Cleans

Keep adding 3 reps to HSPU every round and 3 reps to cleans every 3rd round

see comments
27
Thursday

Foundation

Bench Press Build up to HSOD

WOD

Helen

3 RFT
400m Run
21 KB Swings 53/35
12 Pull-ups

Int: 35/26
Sc: 26/18, Ring Rows

Cap: 15 Minutes

see comments
26
Wednesday

Foundation

EMOM 9 Minutes
Min 1: 2 Rope climbs
Min 2: 12 GHDs
Min 3: 10 Cals Row/AB

Scale as Needed

 

WOD

Hero WOD
“Danny”

20 Minute AMRAP

30 Box Jumps 24/20”
20 Push Press 115/80
30 Pull-ups

 

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

see comments
25
Tuesday

Foundation

15 minutes to establish HSOD

Complex:

2 front squats with 3 second pause at bottom + 1 thruster with 3 second pause at bottom

WOD

9 Minute AMRAP

6 Burpee Bar MU
25 Double Unders
Int:
6 Burpee C2B
25 Dynamic Singles

Sc:
6 Burpee Pull-ups
25 Singles

see comments
24
Monday

Foundation

EMOM 16 Min
Min 1: 5 Deadlifts
Min 2: 5 Sumo-deadlifts

Build up to heavy set of 5. Must increase BOTH lifts simultaneously

WOD

Nancy

5 RFT

400m Run
15 OHS 95/65#

Cap: 18 Minutes

Int: 65/45#
Sc: 3 RFT

see comments
22
Saturday

Foundation

Super awesome fun time

WOD

Teams of 3:

Buy-in
200m Run Relay

Then

150 Thrusters 115/75
100 Pullups
50 HSPU

Buy-out
500m Row Relay

see comments
21
Friday

Foundation

“Sally Up”
Back Squat
Rx: 135/95
Int: 95/65
Sc: 65/45

WOD

EMOM 24 Minutes

Min 1: 2 TGU 53/35
Max Burpees
Min 2: 5 Backward Rolls
Max Double Unders
Min 3: 10 Pistols
Max Squat Jumps
Min 4: Rest

see comments
20
Thursday

Foundation

Movement Review

WOD

Buy-in:
50 Seated DB Snatches 50/35

Then
30-20-10
T2B
Push-ups
Medball to the shoulder 20/15

Buy-out
50 Seated DB Snatches

Int: 40/25 DB, Knees 2 chest, 15/10 medball

Sc:
Buy-in
30 Seated DB snatches 30/15

Then
20-15-10
Knees to chest
Ring pushups
Medball 2 shoulder 15/10

Buy-out
30 Seated DB snatches

Cap: 35 Minutes

see comments

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