WOD

PAST WODS

Oct

31
Tuesday

Foundation

Zombie Squats
Working up to a HSOD

 

 

WOD

“The Walking Dead”
5RFT
15 KB Swings 53/35
15 T2B
15 Air Squats
100m Sprint

Cap: 20min

Substract 1 min off of your score if wearing a costume

see comments
30
Monday

Foundation

Test-in

Highschool Weightlifting Total!

20min to find 1RM Bench

20min to find 1RM
Clean and Jerk

WOD

If finished early

10 RFT
1 Burpee
2 Box jump overs 24/20
3 Wallballs 20/14

Cap: 5 minutes

see comments
28
Saturday

Foundation

Pistol Practice

WOD

Teams of 3
WOD

For time:
90 Thrusters, 75/45
9 Rope Climbs
60 Thrusters, 85/55
6 Rope Climb
30Thrusters, 95/65
3 Rope Climb

One partner must be completed a 400m run at all times for any reps to count.

see comments
27
Friday

Foundation

OH Squat

3-3-3-3

WOD

18 min AMRAP
3 Strict Pull-ups
6 HR Push-ups
9 Wall Ball Shots 20/14

see comments
26
Thursday

Foundation

Power Clean
3-3-2-2-1-1-1

WOD

For Time
21-15-9
Power Clean 135/95
HSPU

see comments
25
Wednesday

Foundation

Mystery Day!!!!!

Shhhhhhhh

WOD

see comments
24
Tuesday

Foundation

EMOM 6 Minutes
Min 1: 3 Kipping Pullups (1 second pause at top with push away)
Min 2: 20 Hollow Rocks

Scale:
EMOM 6 Minutes
Min 1: 5 Beat Swings + 3 Kip Swings
Min2: 15 Hollow Rocks

Then…

Max Unbroken Pullups

WOD

Partner WOD

For Time:

30-20-10
KB Front Squats
Double KB Swings
Double Unders x3

12min CAP

Rx: 24kg/16kg
Int: 16kg/12kg
Sc: 12kg/8kg

One partner working at a time

see comments
23
Monday

Foundation

Test-out
Power Snatch
HSOD

Goal is heaviest performed lift without technical imperfections

15 minutes

WOD

20min AMRAP

3 Deadlifts 275/185
6 Barbell Rollouts
9 Burpees over bar
Int:225/135
Sc: 155/95

see comments
21
Saturday

Foundation

Team Karen
150 Wallballs

5 Synchronized Burpee Penalty if ball drops before completion of all 150 reps.

WOD

Team Gator

8 RFT
5 Front Squats 185/125
26 Ring Push-ups

Sc: 60% of 1RM FS

see comments
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

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