WOD

PAST WODS

Jul

19
Wednesday

Foundation

20min to establish Heavy Complex:
3 Power clean, 3 front squat, 3 S2OH

WOD

Fran

21-15-9

Thrusters 95/65
Pull-ups

Cap: 10 Minutes

Pull-ups must be strung at least 2 at a time, no singles.

see comments
18
Tuesday

Foundation

3 x 1000m Row

Rest 1:1 ratio
Stay within 10-15 seconds of first row

WOD

3 Minute AMRAP

1 Rope Climb
10 squats

Rest 2 Minutes

3 Minute AMRAP

1 Ring Muscle-Up
10 sit-ups

Int: 1 rope, 1 Jump MU
Sc: 2 G2S, 3 Transition

see comments
17
Monday

Foundation

4x KB farmer carry 100m.

Perform 50m with 1 KB OH and other KB by side, alternate sides for final 50m

15min Cut-off

WOD

5 RFT
400m Run
5 Squat Snatches

Weight increases each round
If you fail an attempt, add another 100m to the end

Rx: 95/65, 115/75, 135/95, 155/105, 185/125

If 400m takes longer than 2 minutes, scale to 200m runs and 50m increases

Scale weights based on a challenging but doable final round

Cap: 25 Minutes

see comments
15
Saturday

Foundation

BEACH WOD!!

WOD

see comments
14
Friday

Foundation

10 Minute EMOM
5 Thrusters @ 40% of C&J 1RM

Work on efficiency techniques

WOD

“Run Annie Run”
50-40-30-20-10
Double Unders
Situps
Run 200m in between each round, will finish with 10 sit-ups

Int: Dynamics
Sc: Singles, ½ situp count, 100m runs
Cap: 14 minutes

see comments
13
Thursday

Foundation

Partner HSW
5 x 30m unbroken
Rest 90 seconds

WOD

Partner WOD

4 RFT
12 Sync Burpees
24 MB sit-up tosses
36 KB Swings 53/35
48 Dynamic SU

Break KB swings and Dynamics up as needed

Cap: 18 Minutes

see comments
12
Wednesday

Foundation

Partner Row

For Time
Row 3k

Must switch every 250m

WOD

12min AMRAP

2-4-6-8-10-12….
Hang Clean 115/75
Box Jump Over 24/20

*1 Rope climb after each round

Rx+: 155/105, Legless

Int: 95/65#, 20/16”
Sc: 65/55#, 16/12”, 2:1 G2S

see comments
11
Tuesday

Foundation

EMOM 15 Minutes
Min 1: 12 GHD Situps
Min 2: 3 Ring MU
Min 3: 1 Front squat with 20 second pause in bottom 135/95

Int/Sc:
Min 1: MB situps
Min 2: 3 Jumping MU OR 6 Pull-ups & 6 Dips
Min 3: 1 Front squat with 20 second pause in bottom 95/65

WOD

15min to work up to have 2 rep max
Turkish Get-up (1 Left, 1 Right)

Rx+: Upward Facing Kb
Rx: Barbell
Int/Sc: Kb/Db

see comments
10
Monday

Foundation

OHS Mobility work
If mobility adequate for OHS then…

10min EMOM
Snatch Balance with 5 second pause

Stay light, work on fast drop and control.

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
8
Saturday

Foundation

Movement Review

 

WOD

Presented by: Jamie Dennis

Teams of 2

4 min AMBAP
Burpees

Team will get subtract 2 seconds from their wod time for each burpee completed.

Then

800m Run
44 Box Jumps 24/20
440 Double Unders
44 Wall Balls 20/15
44 OHS 95/65
44 Pistols
44 Squat Snatch 95/65
1 Mile Run

Both partners do the runs at the same time but can share the other reps as needed

NO CAP

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