WOD

PAST WODS

Dec

5
Tuesday

Foundation

Back Squat

Back Squat
5 @60%
3@70%
2@75%
3@80%

Then
1 Max set at 70%

WOD

For Time:
30-20-10

Bulgarain Split Lunge w/ db in front rack 35/20
Pushups

see comments
4
Monday

Foundation

Test-out

Highschool Weightlifting Total!

20min to find 1RM Bench

20min to find 1RM
Clean and Jerk

WOD

see comments
2
Saturday

Foundation

Team 60 Clean and Jerks

Athlete 1 – 10 reps
Athlete 2 – 10 reps
Athlete 3 – 8 reps
Athlete 1 – 8 reps
Athlete 2 – 6 reps
Athlete 3 – 6 reps
Athlete 1 – 4 reps
Athlete 2 – 4 reps
Athlete 3 – 2 reps
Athlete 1 – 2 reps

Rx+ – 205/145
Rx- 185/135
Int- 165/145
Sc – 135/95

Cap 15min

WOD

Teams of 3
2 work, 1 rest

25 Sync Burpees
100 Sync Squat Jumps
25 Sync Burpees
100 Sync lunges
25 Sync Burpees
100 Sync Sit-ups
25 Sync Burpees

see comments
1
Friday

Foundation

3 Supersets of

10 Barbell rows (unbroken)
Max unbroken Strict Pullups

Barbell row 50% of 1RM Clean and Jerk

Score is total pullups completed

Rest 2 min between sets

WOD

Team Viola

20min AMRAP

400m Run
11 Power Snatches 95/65
17 Pullups
13 Power Cleans

2 plates must be plate pinched on off of floor/body parts THE ENTIRE TIME for reps to count.
Rx: 25/15

3 synchronized burpees for dropping the weights

see comments

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