WOD

PAST WODS

Apr

30
Monday

Foundation

Back Squat
5×5

WOD

4RFT:
Run 200m/Row 250m
16 med ball sit ups
(20/14)
16 med ball cleans
(20/14)
16 wall balls (20/14)

Cap: 20 minutes

see comments
28
Saturday

Foundation

WOD

For Time

Non Partitioned

800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run

see comments
27
Friday

Foundation

Power Clean
15 min to find 1rm

WOD

8 min AMRAP:
3 Ring muscle-ups
6 HSPU
12 pistols, alt

3:1 Ring dips or ring pushups

see comments
26
Thursday

Foundation

Front Squat
15 min to find 1rm
then…
3×3 @ 80%

WOD

3 RFT:
Run 800m
15 pullups
15 pushups

Cap:16min

see comments
25
Wednesday

Foundation

Handstand practice
Progression:
Pike on floor
Pike w/elevated feet
Wallwalk to hndstnd
Kick up to hndstand
Kick to wall, feet off
Free w/partner spot
Freestanding!

WOD

5RFT
50ft plate OH lunge
45/25
21 Burpees

Cap: 25 min

see comments
24
Tuesday

Foundation

Bulgarian Split Squat
20 min to find 10rm
5 reps/side

WOD

10 RFT
60m Shuttle Sprint*
60 sec rest between rounds.

*Thirty meters down and back.

Will be a score for each of the 10 rounds

see comments
23
Monday

Foundation

Hang Clean & Jerk 3×3

WOD

20 min AMRAP:
5 sh2oh (135/95)
10 lunge in rack pos
(135/95)
20 situps
40 double-unders

see comments
21
Saturday

Foundation

WOD

6 RFT
run 400m
30 push-ups
15 pull-ups
15 burpees
30 squats

Partners run together. One partner working at a time on pushups, pullups, burpees, and squats. Reps are team total to complete — doesn’t matter how the partners split up the work, as long as only one is working at a time.

see comments
20
Friday

Foundation

Clean & Jerk
15 min to find 1rm

WOD

“Gwen”
For Load:
15-12-9
clean & jerk

Each set must be completed without letting go of the bar or resting the bar on the ground. Once bar is dropped, set complete. Rest as needed between rounds.

see comments
19
Thursday

Foundation

Back squat
15 min to find 1rm
then…
3×3 @ 80%

WOD

5 RFT
200M Run
8 OHS (115/85)

see comments

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