WOD

PAST WODS

Dec

11
Monday

Foundation

Test-in

20min to establish 1RM Thruster (from rack)

WOD

Test-in

20min AMRAP

Max Thrusters 135/95

EMOM perform 3 Burpees

Rx+ 5 Burpees

Int: 115/75
Sc: 95/65

Record Total Thrusters performed.

First minute is all thrusters

see comments
9
Saturday

Foundation

Movement Review

WOD

Team WOD
For Time

Teams of 2

3 Rounds of
50 Deadlifts (135/95)
40 MB Cleans (20/15)
300m Run with medball

Then
2 Rounds of
20 Hang Cleans (135/95)
20 Toes to Bar

Then
1 Round of
100 Double Unders
2 Thrusters (135/95)
75 Double Unders
4 Thrusters
50 Double Unders
8 Thrusters
25 Double Unders
16 Thrusters

Scale as needed

see comments
8
Friday

Foundation

Push Jerk
3-3-3-3 set across @ 80% or more of 1RM C&J

WOD

18 min AMRAP
6 Strict HSPU
200m Run
6 Strict Pullups
50 Double Unders

Int:
18min AMRAP
6 HSPU
200m Run
6 Pullups
50 Double unders

Sc:
6 DB Presses
200m Run
6 Ring Rows
50 Singles

see comments
7
Thursday

Foundation

Squat Clean
3-3-2-2-1-1-1-1

WOD

For Time
9-7-5
Bar Muscle Ups
Tire Flips

Cap: 15 min

see comments
6
Wednesday

Foundation

Maybe I lost the WOD during the transition?? Guess You’ll find out when you get to the gym! #mysteryWOD

WOD

see comments

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