WOD

PAST WODS

Mar

31
Saturday

Foundation

Split Jerk
15 min to find 1rm

WOD

Partner Wod:
For Time:
200 double unders
100 push ups
80 situps
60 power cleans (135/95)
40 box jumps (24/20)
** 20 minute time cap **

Partners can work simultaneously until power cleans and BJ at which time they will alternate reps.

see comments
30
Friday

Foundation

OHS
15 min to find 1rm
from the ground

WOD

8 min AMRAP:
8 wall walks
10 burpees
24 jumping lunges

Standard for jumping lunge will be full hip extension before landing transition. http://www.youtube.com/watch?v=F62TvqmmuHIda

see comments
29
Thursday

Foundation

Deadlift
20 min to find 1rm

This is the benchmark to which we’ll compare at the end of the “no-DL DL” program

WOD

15-12-9
Thrusters (115/85)
Pull ups

see comments
28
Wednesday

Foundation

Weighted ring dip
15 min to find 3rm

WOD

15 min AMRAP:
15 c2b pull-up
30 sec L-sit hold

see comments
27
Tuesday

Foundation

Pistol Practice

WOD

12min amrap
12 pistols
24 situps
Row 500m

see comments
26
Monday

Foundation

Clean & Jerk
15 min to find 1rm

WOD

3RFT
30 Lunge Steps w/kb pass through legs (16/12kg)
30 push press (95/65)

Sc: 40% of 1RM C&J

Watch video for KB lunge:

see comments
24
Saturday

Foundation

Fun Warm-up!!!
Coaches Choice

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
22
Thursday

Foundation

1k Row for Time

WOD

E4MOM for 20min

20 KB swings 53/35
15 Wallballs 20/15
10 Burpees

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21
Wednesday

Foundation

Bench Press 5×5

Build to a heavy set of the day

WOD

EMOM 16min

Min 1: 8 Box Jumps 24/20
Max Snatches 115/80

Min: 2 Rest

Min 3: 8 Pistols
Max Snatches 115/80

Min 4 Rest

Sc: 60% of 1RM

Score is total squat snatches completed.

see comments
20
Tuesday

Foundation

15 minutes to establish
Thruster 5RM

Then EMOM for 10 Min

5 Thrusters @ 80%

WOD

3 RFT
50ft Bear Crawl
10 T2B
1 Rope Climb

Cap 7 Minutes

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