WOD

PAST WODS

Jul

7
Friday

Foundation

Presented by: Jill Cacchiotti

6min EMOM
Odd-45 sec Max Double Unders
Even-45sec Unbroken Weighted Plank*

*Find a heavy weight and maintain throughout. 

WOD

With a running clock
12min EMOM
20 Heavy DB Goblet Lunges Left
20 Heavy DB Goblet Lunges Right
25 Split Lunge Jumps

Then
12min EMOM
Odd-8 Front Squats 95/65
Even-12 Box Jumps 24/20

Then

12min EMOM

Odd-100m weighted Sprint 45/25
Even-12 Plate Thrusters 45/25

see comments
6
Thursday

Foundation

Presented by: Michael Burke

5-4-3-2-1 BlastOff

5 min to work up to 65% of DL 1RM with sets of 5

Then
10min E2MOM
5 @75%
4@80%
3@85%
2@90%
1@95%

WOD

In teams of 2
For Time

1000m Row
50 Goblet Squats 16/12
1000m Row
40 MB Situps 15/10
1000m Row
30 Box Jumps 24/20
1000m Row
20 Wall Balls 15/10
1000m Row
100 Double Unders

Partners must split row, both partners will work at the same time. One will row 500m while the other completes the number of reps of the next movement.
The last row will also be recorded as a separate time.

Cap: 30 minutes

see comments
5
Wednesday

Foundation

Presented by: Irene Haackman

16min of 30 sec holds followed by 30 second rest. Complete in cycle then repeat until 16min is up.

1. Reverse Plank Hold
2. Hollow Body Hold
3. Handstand Hold
4. L-Sit

WOD

For Reps

1 minute per movement

Clean 95/65
Bar Over Burpees
Plank Hold
Goblet Squats 24/16
KB Swings 24/16
Plank Hold
BTN Lunges 95/65
Double Unders
Plank Hold (Hold for Max)

see comments
4
Tuesday

Foundation

Movement Review

WOD

“7/4/1776”

7 Rounds of:

4 Power Cleans (185/125)
17 Push-ups
Then
Buy out of

76 Wall Balls 20/15

see comments
3
Monday

Foundation

Movement Review

WOD

Presented by Kevin Kolbe

Partner WOD

1 Partner working at a time

125 Goblet Lunges 24/16
100 WallBalls 20/15
80 KB Swings 24/16
60 Deadlifts 205/155
40 Ring Dips
20 Clusters 135/95
40 Ring Dips
60 Deadlifts
80 KB Swings
100 WallBalls
125 Burpees

Cap: 40 Minutes

see comments
1
Saturday

Foundation

Team Suicide Sprints x3
12.5, 25, 37.5, 50ft

Record slowest

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

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