WOD

PAST WODS

Oct

20
Friday

Foundation

Overhead Total

Press- Push Press – Jerk

3 attempts at each lift.

Not allowed to deload bar when moving from one lift to the next.

5 minutes to warm-up, then up to 5 minutes per movement.

WOD

10min AMRAP

10 KB Swings 70/53
30 Double Unders

Int: 53/35 Dynamics
Sc: 35/26 Singles

see comments
19
Thursday

Foundation

Banded Sprints
5 x 50m

WOD

Accessorize

3 RNFT
10 Yates Row
10 Chin-ups
1 Min rest

Then

3×30 Banded Good mornings

Pick a heavy band that challenges you to complete 30 reps.

see comments
18
Wednesday

Foundation

Kipping Practice

WOD

Barbara

5 RFT

20 Pullups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 Min after each round

Record SLOWEST time AND then TOTAL time including rest

see comments
17
Tuesday

Foundation

20min EMOM
Min 1: 10 boxjumps 32/24
Min 2: 2 Rope climbs
Min 3: 3 Wall walk ups
Min 4: Rest

WOD

Snatch Balance

Build up to a 1RM

MUST catch with locked out arms and continuous descent down.

see comments
16
Monday

Foundation

Back Squat
3x 20
Build to heavy set of 20.

MUST perform 3 solid sets!

WOD

3x 4 Min AMRAP

2 KB Snatch 53/35
2 T2B
2 Burpees

Increase reps by 2.

Rest 2 minutes between rounds.

Continue where you left off.

Rx+ 70/53
Int/Sc: 35/26

see comments
14
Saturday

Foundation

16min EMOM
MIn1-20 Sledge Hammer Hits
Min 2-2 Rope Climbs
Min 3-5 Front Squats w/KB’s
Min4-10 HSPU

WOD

For Time
20-18-16-14-12-10-8-6-4-2

Rx:
Ring Pushups
GHD Situps
Overhead Barbell Walking Lunge (55/35)

see comments
13
Friday

Foundation

400m run for Time

WOD

For Time:
“Bangarang”

All Levels:
21 Power Snatch
21 Burpees
21 Pull-ups
15 OHS
15 Burpees
15 Pull-ups
9 Squat Snatch
9 Burpees
9 Pull-ups

Rx+: 135/95
RX: 115/85
SC: 95/65
BE: 65/35

20min CAP

see comments
12
Thursday

Foundation

Front squat:
15min to Work up to a 1 rep max.

WOD

WOD:
For Time:
10-1
Deadlifts
Hang Power Cleans
Push Jerks

Rx: 135/95
Int: 95/65
SC: 75/45

All movements must be performed unbroken. Once you start a movement you must finish that set unbroken before moving to the next movement.

15min CAP

see comments
11
Wednesday

Foundation

Movement Review

WOD

For Time:
40 min CAP

RX:
“Filthy Fifty”
50 box jump 24/20
50 jumping pull-up
50 kb swing 16k/12
50 lunge steps
50 knees to elbows
50 push press 45/35
50 Hip Extensions or good mornings 45/35
50 wall ball 20/14
50 burpees
50 double-unders
INT/SC:
“Dirty Thirty”

see comments

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