WOD

PAST WODS

Aug

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

see comments
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

see comments
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

see comments
15
Tuesday

Foundation

5 min to warm up to FS weight

EMOM 15 minutes
Min 1: 50 Dubs
Min 2: 1 Legless rope climb
Min 3: 5 front squats 205/135 (60%)

WOD

10min to warmup to Snatch weight

21-15-9
Wallballs 20/15
Ring Push ups

*perform 3 squat snatches after each round 185/125

Cap: 14min

Find a weight that requires you to do singles but you can consistently hit with a small break.. (80-90%)

see comments
14
Monday

Foundation

EMOM
Snatch till you cant
Clean till you cant
DL till you cant

Start with any empty bar. Add 15#/10# to the bar after each minute. Perform 1 snatch EMOM. Once you are unable to complete a snatch, progress to 1 clean EMOM and continue to 1 deadlift EMOM after the cleans.

Score is heaviest weight performed by each movement.

MUST complete a rep in every minute

Cap: 30min

WOD

Accessory work

3 rounds NFT
10 Single arm S2OH 50/35#( each arm)
15 GHDs

see comments
12
Saturday

Foundation

WOD

Teams of 2:

Buy-in
100m Buddy Carry

then

80 Reps of each:
Box Jumps 24/20
Wallballs 20/15
KB Swings 53/35
OH Walking Lunge 45/25
Double Unders
Push Press 75/55
Burpees
Stone-2-shoulder 65/35

Buy-out
100m Buddy Carry

see comments
11
Friday

Foundation

Max time
OH hold (both hands)
3 sets.

Record total accumulated time held

Cap: 15min

Rx:53/35
Int: 35/28
Sc: 28/16

WOD

Elizabeth

21-15-9

Squat Cleans 135/95
Strict Ring Dips

Cap: 20 Min

Int: 115/85
Sc: 95/65 Power

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10
Thursday

Foundation

Kang Squat 5×5
(stay light, work on positioning. 1 second pause at each phase of the movement)

20 leg swings between sets

WOD

5x 2 Minute AMRAPs

3 Rope Climbs
Max Cals Row

Rest 4 Minute

Record Total Calories

Rx+: Assault Bike

see comments
9
Wednesday

Foundation

Deficit Stiff-legged DL
5×3 50% of 1RM

*Raise bar up with traditional DL then never let bar return to floor during sets.

WOD

Fat Fran

12-9-6

Thrusters 135/95
Weighted Pullups 25/15#

Cap: 15 min

Int: 115/80, Strict PU
Sc: 95/65, Ring Row

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