WOD

PAST WODS

Feb

16
Friday

Foundation

Movement Review

WOD

16.5

For Time:

21-18-15-12-9-6-3

Thrusters 95/65
Bar Facing Burpees

see comments
15
Thursday

Foundation

EOMOM 8min
DU – 10 Dubs attempts
Pull – 3 Pullup attempts
MU- 2 Attempts
Pistol – 4 Pistol attempts

WOD

18.0 Forwards and Backwards

For Time

21-15-9
Dumbbell Snatches
Burpees 50/35

Rest 3 minutes

9-15-21
Dumbbell Snatches
Burpees

20min CAP

see comments
14
Wednesday

Foundation

15min AMRAP

12 Thruster 95/65
9 toes-to-bar
Run 200m w/ball 20/14

WOD

For Distance:
Run Backwards 1 min
Rest 1 min
Run Forward 2 min
Rest 2 min
Run Backward 3 min
Rest 3 min
Run Forward 4 min

see comments
13
Tuesday

Foundation

Back Squat
Work up to a heavy double for the day.

WOD

For Time:
12min CAP

RX
40 Deadlifts
30 Ring Dips
20 Chest to Bar Pullups
10 Pistols
5 Squat Cleans 70%

Deadlift and Squat Clean weight will be the same.

see comments
12
Monday

Foundation

EOMOM 12min
DU – 15 (2-1) Single Unders to double under attempts
Pull – 5 Kip Swings then 1 Pullups attempt
MU- 1 Hips to rings/bar then 1 MU attempt
Pistol – 6 Heel assist Pistols then 2 Pistol attempts

WOD

Kettle Bell Hell

18min AMRAP

10 KB Single Arm Clean and Jerks
20 KB Lunge Press
30 Ft KB Bear Crawl
40 KB Swings
50 KB Goblet Squats

see comments
10
Saturday

Foundation

Wall Ball Toss (Similar to egg toss)

Partners will stand facing one another. They will perform a Squat into a toss to their teammate. Upon successful catch from BOTH partners, take one step back until the ball is dropped.

WOD

Teams of 2
Dirty Team 30

30 Box Jumps 24/20
30 Pullups
30 KB Swings 24/16kg
30 Syncro Lunges
30 K2E
30 Syncro Jump Squats
30 Push-ups
30 Wallballs 20/15
30 Burpees

Run 200m Together after each movement

Rx+: Vested

see comments
9
Friday

Foundation

3 Attempts at each

Max Distance HSW
Max L Pullups
Max Time Hanstand Hold
Max Pullups

Int:
Max Hip Touches (wall facing)
Max Pullups
Max Time Wall facing Handstand hold
Max Foot assist Pullups

Sc:
Max Shoulder Taps (in Pike)
Max Foot assisted pullups
Max Pike Hold
Max Ring Rows

WOD

If time permits

ROMWOD

see comments
8
Thursday

Foundation

EOMOM 14min
DU – 15 (2-1) Single Unders to double under attempts
Pull – 30 Second Chin over bar hold
MU- 3 Transition MU (1 foot on bench, 1 floating)
Pistol – 10 Heel assist Pistols (use slightly lower heel assist than Monday) or 16 cheater Pistols

WOD

For Time

50 Hang Squat Cleans 135/95

Rx+155/105
Int/Sc: 60% of 1RM

see comments
7
Wednesday

Foundation

2 Cleans + 2 Jerks
1 Set @ 60%
1 Set @ 70%
1 Set @ 80%

2 Cleans + 1 Jerk
2 Sets @ 85%

1 Clean + 1 Jerk
1 Set @ 90%

WOD

15.1
9 Minute AMRAP

15 T2B
10 Deadlift 115/75
5 Snatches 115/75

15.1a

1 Rep Max Clean and Jerk

Cap 6 Minutes

Int/sc: Snatch 70% of 1RM

see comments
6
Tuesday

Foundation

OHS 10 Rep Max

WOD

Buy-in
800m Run

Then
4Rounds
3 Rope Climbs
20 Box Jump Overs 24/20

Buy out
800m Run

2:1 Ground to standings

Cap 20 minutes

see comments

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