WOD

PAST WODS

Nov

21
Tuesday

Foundation

Bench Press
5 @60%
3@70%
2@75%
3@80%

Then
1 Max set at 60%

WOD

14min AMRAP

14 Burpee Pullups
14 Burpees Box Jump Overs 20/16

see comments
20
Monday

Foundation

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

Then
1 Max set at 60%

WOD

For Time:
5-10-15-20-25

Thrusters 95/65
Wallballs 20/15

15min CAP

see comments
18
Saturday

Foundation

Super duper fun crazy row event

Movements
Rnd-1 Burpees
Rnd 2- Squat jumps
Rnd 3- T2B

WOD

Teams of 2

30min AMRAP
2 Clean and Jerks
2 HSPU
2 Wallballs
4 Clean and Jerks
4 HSPU
4 Wallballs

Continue to add 2 reps every round

Rx+: 155/105
Rx: 135/95
Int: 115/80
Sc: 95/65

see comments
17
Friday

Foundation

EMOM 16 Min
Min 1: 5 Deadlifts
Min 2: 5 Sumo-deadlifts

Build up to heavy set of 5. Must increase BOTH lifts simultaneously

WOD

For Time

60 Sit-ups
50 T2B
40 GHD Sit-ups
30 Pullups
20 C2B
10 Bar MU

Cap: 25 Minutes

see comments
16
Thursday

Foundation

 

Find your 100 rep max OHS

 

WOD

Just kidding, Mystery day!!!

see comments
15
Wednesday

Foundation

Tempo Front Squat
3L-3P x 3 reps
(3 second lower, 3 second pause)

5min to warm up to a starting weight

Then

E3MOM for 18min
Perform 3 reps of the tempo Front squat

WOD

CF Open 16.3

7 Minute AMRAP

10 Power Snatches 75/55
3 Bar MU

Sc:
10 Power Snatches 45/35
3 Jumping C2B

see comments

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