WOD

PAST WODS

Aug

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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19
Saturday

Foundation

BEACH WOD!!!!!!

WOD

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18
Friday

Foundation

5×7 T&G Deadlift

*No hook or mix grip (start sets at least at 60% of 1RM)

WOD

AMRAP 15min
1,2,3,4,5,6,7…..

HSPU
Burpee Pullup

Use bar 6” above hand with arm fully extended

Int/Sc:
Seated DB press
Burpee Jumping Pullup

*Allowed to jump into the pullup but NO KIPPING

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17
Thursday

Foundation

For time:
3x 25m Sled Drag

Rx: BW
Int: ¾ BW
Sc: ½ BW

Followed by 20 goblet squats 53/35

Rest between rounds

WOD

4 RFT

400m Run
15 KB Snatches R 35/26
15 KB Snatches L 35/26

Cap: 16min

Sc: 200m run

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16
Wednesday

Foundation

Box jump Max height

Cap: 15min

WOD

Hero Wod TK

20 Min AMRAP

8 Strict Pull-ups
8 box Jumps 36/28”
12 KB swings 70/53

Int:
8 Strict Pullups
8 Box jumps 30/24
12KB Swings 53/35

Sc:
8 Assisted Pullups or ring rows
8 step-up 24/20
12 KB Swings 35/26

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