WOD

PAST WODS

Apr

18
Wednesday

Foundation

10 min to learn/practice double-unders/Triple unders

WOD

Fran
21-15-9:
Thruster (95/65)
Pullup

see comments
17
Tuesday

Foundation

Death by toes to bar

WOD

12 min AMRAP
10 1 leg DL
(24/16kg)*
10 step ups with KB
(24/16kg)(20”/16”)
10 burpees

*https://www.youtube.com/watch?v=054ea9tBEIA

see comments
16
Monday

Foundation

15 min to find max of the complex:
2 power cleans
2 push jerks

*Touch and go power cleans

WOD

4 RFT
6 press (95/65)
6 bent row (95/65)
6 squat clean (95/65)
12 BB roll outs

see comments
14
Saturday

Foundation

Strict Press
4×2

WOD

EMOM for 16min
Odd 12 Burpees
Even 12 WB (20/14)

For many people, this will not be achievable as an EMOM. In that case, it becomes an AMRAP in which the athlete performs burpees on odd minutes and wall balls on even minutes. If the athlete gets to 12 reps in any minute, stop and rest for the remainder of that minute.

see comments
13
Friday

Foundation

Split Snatch
5×2

WOD

2min amrap
HSPU
2min amrap
DU
2min amrap
pistols/alternating

Rx+ :
4” deficit HSPU
Triple Unders

see comments
12
Thursday

Foundation

Front Squat
15 min to find 1rm
then…
2×5 @ 75%

WOD

3 RFT :
100M Sprint
1 Clean & jerk
Max unbroken Ring MU

see comments
11
Wednesday

Foundation

10 min to learn/practice Double-unders

WOD

“Dammit, Annie”
25-20-15-10-5:
Double-unders
Burpees

Rx+ Weighted Vest

see comments
10
Tuesday

Foundation

1 Leg barbell DL 1rm
1 Left 1 Right=1rep

WOD

5 Rounds:
Run 400m

Rest as needed between efforts. Record fastest and slowest 400m times

see comments
9
Monday

Foundation

Hang Power Clean 5×3

WOD

2RFT
21 KBS (24/16kg)
21 Pullups
150ft Walking lunge

see comments
7
Saturday

Foundation

Push Jerk
15 min to find 1rm

WOD

“Kelly”
5 RFT
Run 400 meters
30 Box jump (24/20)
30 WB (20/14)

see comments

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