WOD

PAST WODS

Sep

30
Saturday

Foundation

Movement Review

WOD

Stacked Deck of Cards

Teams of 3. Draw top of card and perform the cards set number of reps to the value of the card. Complete entire stack of cards.

spades= C2B Pullups
clubs= Burpees
hearts= Toes to Bar
diamonds= Box Jumps
Jacks = 10 Clean & Jerks 135/95
Queens = 200m Atlas Stone Carry
King = 10 Tire Flips
Ace= Draw from another team’s deck and 2x that movement.

Only one stone per group 65#

Only one tire per group. All three can flip at same time or alternate
Each person does 10 cleans for the jacks. No more than 60% of 1RM

see comments
29
Friday

Foundation

Push Jerk
Working to HSOD

Then 4×1 @ 95% of HSOD

WOD

Run Isabel Run

For Time:
800m run
30 Snatches 95/65
800m run

15min cap
Any style snatch

Rx+: 135/95 (only recommended for anyone with an Isabel score of 5 minutes or less).

see comments
28
Thursday

Foundation

Pause Back Squat
3×2
3 second pause

Then

Back Squat
2×2

All working sets to be at 70-75% of BS 1RM

WOD

Sprints
10x50m

Sprint 50m then walk back. As soon as you are back sprint again. No jogging back. Full effort sprints each time!

see comments
27
Wednesday

Foundation

Kipping practice on the rings
Work on creating a big superman position then getting tight with the hollowbody

Scale to kipping on bar

10min

WOD

“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

see comments
26
Tuesday

Foundation

Freestand handstand Practice
10min

Scale to partner assisted handstand
Scale to freehand headstand using tripod method

Scale to partner headstand

WOD

10min AMRAP
10 MB Cleans
10 MB Situps
10 MB Jump overs

Rest 5min then

5min AMRAP
MB Thrusters

see comments
25
Monday

Foundation

Power Clean
5×3

Reset between each rep
5 sec pause at low hang position

WOD

For Time:
1-10

Pistols
HSPU
Burpees

12min Cap

Rx+ Goblet Pistols 35/26 and Strict HSPU

see comments
23
Saturday

Foundation

Partner DL HSOD
15 minutes

WOD

Team Series 2015 Event 2
As FF and MM pairs, complete as many reps as possible in 20 minutes of:
30 clean and jerks (females)
30 clean and jerks (males)
30 clean and jerks (females)
30 clean and jerks (males)
Etc.

Switch athletes after every 5 reps and increase the weight of the barbell after each set of 30 reps.
Females use 95, 105, 125, 145, 155, 165 lb.
Males use 135, 155, 185, 225, 245, 265 lb.

see comments
22
Friday

Foundation

Complex:
3 High-Hang Power Snatches + 3 Snatch Balance (drop to just ABOVE parallel)

10 Minutes to build complex up to 60-70% of 1RM Power Snatch

Then

E2MOM for 12 Minutes
1 Complex @ 60-65%

WOD

For reps:
60 seconds of deadlifts, 225/155
60 seconds of handstand push-ups
45 seconds of deadlifts, 225/155
45 seconds of handstand push-ups
30 seconds of deadlifts, 225/155
30 seconds of handstand push-ups

This workout takes 4.5 minutes, with no rest between exercises.

see comments
21
Thursday

Foundation

EMOM 12Min
Min 1: 2 Turkish Get-ups 53/35
Min 2: 40 Double Unders

WOD

Accessory Work

4RNFT

16 alternating Barbell Step-ups
1 Min rest

Barbell step-ups are performed with 50% of your 1RM C&J. Set height of Box to just below knee crease. TRY NOT to let back leg touch box (except for safety purposes)

3 Super Sets NFT

12 Alternating DB Bench Press (6/side)
10 Single Arm Rows (10/arm)

see comments
20
Wednesday

Foundation

Fundamentals:Wallball
5-7 min to practice efficiency strategies on wallball

WOD

Kelly

5RFT

400m Run
30 Box Jumps 24/20
30 Wallball Shots 20/15

Cap: 35 Minutes

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