Foundation
5 Rounds for Time
30 Double Unders
10 HSPU
Scale as needed
10min CAP
WOD
3 Rounds for Time
30 Wall Balls 20/14
10 Deadlifts 225/135
Foundation
Snatch Balance
15min to find 1rm
WOD
For Time:
20 BS 185/125
400m Run
20 BS 185/125
Rx+ 225/155
Int: 155/105
Sc: 135/95
Foundation
5 min time Cap
Strict Chin Up
3 sets to find max reps
Score is combined total of chinups completed in the 3 sets.
WOD
“Chelsea”
30min EMOM
5 Pull-Ups
10 Push-Ups
15 Air Squats
Score is total Rounds completed.
If you do not complete a round during the minute you must sitout the next round.
Int/Sc:
3 Pull-ups
7 Push-ups
10 Squats rep
Foundation
14min AMRAP
5 Power Snatch 95/65
10 Box Jump Over 16/12
WOD
12min CAP
4 Hang Cleans
4 Front Squats
4 Shoulder to OH
Barbell should be setup at 80% of 1RM S2OH
Foundation
Test Out
20min to establish 1RM Thruster (from rack)
WOD
Test Out
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
Foundation
Movement Review
WOD
Team Whitten
5 RFT
22 KB Swings 32/24k
22 Box Jumps 24/20
400m Run
22 Burpees
22 Wallballs 20/15
Rx+: Solo
One person works at a time. Divide reps up as needed
Runs are done together (within arm length of partner or 3 burpee penalty for buddy abandonment).
Foundation
WOD
The Lyon
5RFT
7 Squat Cleans 165/115
7 S2OH 165/115
7 Burpees C2B
Rest 2 min between rounds
Rx: Bar is 6” above fully extended arm height.
25 minute cap
Then
ROMWOD
Foundation
E3MOM 12min
10 KB SDHP
8 KB KB Swings
6 KB Goblet Squats
4 KB Snatches
2 Single-arm KB OHS
Scale OHS to 2:1 single arm OH Lunges
MUST alternate EVERY rep on KB snatches and OHS(every 2 reps for lunges)
Rx+: 70/53 lbs
Rx: 53/35 lbs
Int: 35/26 lbs
Sc: OH Lunges
WOD
Overhead Squat
3 Rep Max
Foundation
Movement Review
WOD
800m Run or 1000m row
Then…
5RFT
15 T2B
10 DB squat Cleans 50’s/35’s
5 MU (any style)
Int:15 Ring dips
Sc: 10 ring dips
5 Burpee penalty for dropping the Dumbbells.
Foundation
4min AMRAP
5 Power Snatches 95/65
10 Power Wallball 20/15
4min AMRAP
5 Power Snatches
2 Wallclimbs
4min AMAP
5 Power Snatches
10 calories assault bike/rower
Rest 2 min between amraps
WOD
Max reps Push press 135/95
Rest 2min
Max reps Push Jerk 155/105
Rest 2min
Max reps split jerks 185/125
