WOD

PAST WODS

Apr

26
Wednesday

Foundation

EMOM for 10 Min

Strict Press

2 reps – build to heavy double

Followed by

EMOM 10 Min

Push Pess

2 rep – build to heavy double

WOD

8 Min AMRAP
20 DU

5 HSPU

10 American KBS (Heavy)
*Scale to seated press, dynamic singles, or singles as needed.

see comments
25
Tuesday

Foundation

For Time:

400m Farmer carry

RX: 185/125

INT: 135/95

SC: 95/65

*Score is weight and time.

WOD

E5MOM for 20 Min

Run 400m

8 Strict Pull-Ups

12 T2B

16 Push-ups

see comments
24
Monday

Foundation

Hatch 5-1

Back Squat

8x 65%

6x 75%

4x 85%

4x 90%

Front Squat

5x 70%

4x 80%

3x 85%

3x 90%

WOD

For Reps in 10 Min
Buy In of

20 Deadlifts

15 Power Cleans

10 Shoulder to Overhead
RX: 185/125

INT: 135/95

SC: 95/65
Then in the time remaining

Max Bar Facing Burpees
*Score is number of burpees

see comments
22
Saturday

Foundation

Deadlift

6 @ 65%

4 @ 75%

2 @ 85%

1 @ 90%

1 @ 95%

1 @ 95+%

WOD

Teams of 3
20 Min AMRAP (Cal)

Row for Calories
*Teams of three will row for total number of calories.  One partner row at a time

see comments
21
Friday

Foundation

Max Distance Broad Jump (10 min)

Max Height Box Jump (15 min)

1 Rep Max Power Clean (15 min)

WOD

see comments
20
Thursday

Foundation

Hatch 4-2

Back Squat

8×65%

8×70%

8×75%

8×80%

Front Squat

5×60%

5×65%

2x5x70%

WOD

RomWod

Quick Hips

see comments
19
Wednesday

Foundation

Handstand Walk Practice

  • Inverted
  • Shoulder Taps
  • Hips Taps
  • Assisted Walking
  • Handstand Walking

WOD

For Time

50 Inverted Burpees

see comments

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