WOD

PAST WODS

Aug

8
Tuesday

Foundation

Super happy fun time!

WOD

Min 1: 40 Second Ring Support Hold
Min 2: 20 Jump Lunges

Rest 3 Min

EMOM 8 Min
Min 1: 15 Push-ups
Min 2: 5 Strict T2B

Rest 3 Min

EMOM 8 Min
Min 1: 14/12 Cal Row/AB
Min 2: 10 Burpees

see comments
7
Monday

Foundation

Push Press
EMOM 12 Min
Min 1-4: 5 reps @ 75%
Min 5-8: 3 reps @ 80%
Min 9-11: 2 Reps @ 85%
Min 12: Max Reps @ 85%

WOD

3 Rounds
400m Backwards Run

Rest 3 Min

Record Total time

Int: 300m
Sc: 200m

Cap: 18 Min

see comments
5
Saturday

Foundation

Deadlift
5×3
(no hook or mix grip)

WOD

Teams of 2
10 RFT

5 Powers Cleans 155/105
10 Front rack lunges
15 Box jump overs 24/20”

*Alternate rounds

Rx+: 185/125

Scale as needed

see comments
4
Friday

Foundation

No Feet No Hook Squat Snatch
5×2 @ 60-70% of 1RM

Rest 60-90 seconds between sets

WOD

EMOM 12Min

Min 1: 8 G2-Shldr 65/35 (atlas stone)
Min 2: 20 sit-ups

*Must control stone to floor

Int: 6 G2-Shldr
Sc: 6 @ 35/2, 15 situps

see comments
3
Thursday

Foundation

Farmer Carry
4 x 200m

Build to heaviest with no resting during 200m

WOD

AMRAP 7 Minutes

Burpees

see comments
2
Wednesday

Foundation

Back Squat
3x 10 Build to heavy set of 10.

WOD

Hero JT

21-15-9

Handstand Push-ups
Strict Ring Dips
Push-ups

Cap: 15min

Int:
21-15-9
Seated DB presses
Assisted Ring Dips
Push-ups

Sc:
21-15-9
Seated DB presses
Paralletes
Assisted Ring Push-ups

see comments
1
Tuesday

Foundation

Max Unbroken Strict Dips

10 min to establish max set

 

WOD

4 RFT

400m Run
20 KB Swings 53/35
20 Goblet Lunges 53/35
Cap: 20 Minutes

see comments

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