WOD

PAST WODS

Aug

31
Thursday

Foundation

OHS Mobility Work
10min

Then

Tall Snatch 5 x 3
15 min

WOD

For Time
75 OH Lunges 95/65

EMOM either 3 BTN Strict Presses or 5 Back Squats

INT/SC: Back rack Walking lunges

Cap: 15 Min

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30
Wednesday

Foundation

Movement Review

WOD

Hero Wod Dallas 5

From 0:00-5:00, AMRAP:
Burpees

From 6:00-11:00, AMRAP:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)

From 12:00-17:00, AMRAP
Turkish Get-Ups (40/30 lb Dumbbell)

From 18:00-23:00, AMRAP:
7 Snatches (75/55 lb)
7 Push-Ups

From 24:00-29:00, AMRAP:
Row (calories)

Rest 1 minute between each station. Complete as many reps as possible at each 5-minute station.

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29
Tuesday

Foundation

EMOM 12Min
Min 1: 45 second DL Hold 135/95 (suicide grip)
Min 2: 45 hang from bar
Min 3: 45 second plank

WOD

3 RNFT
Superset
20 Banded Pull aparts (vertical)
10 Bent over YTWs 5s/2.5s

3 RNFT
Super set
16 Single leg suit case DL (8 per side) 53/35
45 second Isometric hold GHD

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28
Monday

Foundation

Super set
Strict C2B HSOD
Bands PERMITTED

3 Negative Ring dips

(continually add weight to C2B, working up to a heavy single. After each set, immediately perform 3 3 second count negative ring dips).

Try to fight out of the hole on the dips vs letting yourself drop and reset.
Cap: 15min

WOD

3 Min AMRAP
10 DB snatches 50/35
5 Burpee Box jump overs

Rest 2 Min

3 Min AMRAP
15 DB Snatches
5 Burpee Box Jump Overs

Rest 2 Min

3 Min AMRAP
20 DB Snatches
5 Burpee Box Jump Overs

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26
Saturday

Foundation

WOD

Teams of 3
For Time

21k/18k/15k cumulative Deadlift

300 Double Unders

14k/12k/10k Cumulative Squat

1600m Run or 2k Row

7k/6k/5k Cumulative S2OH

100 Medball Situps

Weights refer to Male/Co-ed/Female teams respectively

Int:
15k/13k/11k deadlifts
Dynamics/singles
10k/8k/6k Squats
1600m Run or 2k row
5k/4k/3k S2OH
100 Abmat situps

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25
Friday

Foundation

EMOM 15 minutes
Min 1: 3 MU Progressions
Min 2: 3 False-grip Pull-ups (on bar)
Min 3: 10 GHD Sit-ups

Goal is reduce intensity and volume and master position

WOD

For Time

30 Ring Muscle ups

Int:
30 jumping Ring MU

Sc:
3 Rounds of
10 Progression Ring MU
15 foot assisted Ring dips

Cap: 15 Minutes

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24
Thursday

Foundation

Split Jerk

20 minutes to build to a 1RM

WOD

Death by Jump lunges

EMOM increase reps by 2. Once you can no longer complete the require about of reps in the given minute, rest one minute and then perform 15 air squats EMOM until the final person finishes

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23
Wednesday

Foundation

Movement Review

WOD

Hero “Pike”

5 RFT
20 Thrusters 75/55
10 Strict Dips
20 Push-ups
10 Strict HSPU
50m Bear Crawl

Cap: 40 Minutes

U.S. Navy Chief Petty Officer Christian Michael Pike, of Peoria, Arizona, died March 12, 2013, in Landstuhl, Germany. Pike, 31, sustained combat-related injuries days earlier while conducting stability operations in the Maiwand District of Kandahar, Afghanistan. He was assigned to the West Coast-based Naval Special Warfare unit in California. The Chief Cryptologic Technician was posthumously awarded the Bronze Star with Valor. Pike is survived by his mother, Diana; his sister, Denise; and his fiancée, Morgan Lakner

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22
Tuesday

Foundation

MYSTERY DAY

 

Don’t ruin the surprise for your friends!

WOD

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21
Monday

Foundation

3x Superset
10 dead hang pullups
1 minute handstand hold

*2 second hold at the bottom of each pull-up

Find a scaling that challenges you but you can go 10 reps unbroken

BANDS PERMITTED

Int: Dumbbell OH hold
Sc: 45/25# Plate OH hold

WOD

3 x 4 Minute AMRAPS

15 OH lunge 135/95
15 K2E

Rest 2 Minutes

Start where you left off

Int: 105/75, K2E
Sc: 75/55, Knee Raises

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