WOD

PAST WODS

Dec

16
Saturday

Foundation

Movement Review

WOD

Teams of 2

For Time
400m Run
50 Pullups
400m Run
50 SDHP 70/53
400m Run
50 T2B
400m Run
50 KB snatches 70/53
400m Run
50 Box jumps 30/24

Split reps up as needed but both partners must run together

see comments
15
Friday

Foundation

1KB OH, 1 KB carry
5x100m

Place 1 KB overhead with 1 arm and carry another KB by side. Walk 50m then on turn around, switch sides and walk back.

WOD

For Time
50 Push Presses 135/95

Can’t perform more than 15 unbroken push presses

If bar is dropped or capped at 15 reps, performed 1 round of
10 HSPU
50 Double Unders

see comments
14
Thursday

Foundation

EMOM 15 Minutes
10 Wallballs 20/15

WOD

30-20-10
KB Deadlifts 70s/53s
GHD Sit-ups
Pistols

Scale as needed

Rx+ 80s/70s
Medball GHD Situps 20/15

see comments
13
Wednesday

Foundation

Movement Review

WOD

Eva

5RFT
800m Run
30 KB Swings 70/53
30 Pullups

Cap: 40min

Int: 4 Rounds

Sc:
4RFT
400m Run
20KB swings
20 Ring Rows

see comments
12
Tuesday

Foundation

Row
3 x 1000m

Rest 1:1 ratio
Goal is to maintain 10 within 10 seconds of original 1000m

Substitute 800m run or 1.5 miles on bike

WOD

3x 1 min rounds

1 Rope climb
Max DB Snatches 65/45

Rest 1 minute between rounds

Score is total DB snatches performed

see comments
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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