WOD

PAST WODS

May

8
Tuesday

Foundation

Strict Press
15 min to find 3rm

WOD

For Time:

21-15-9:
Medball Clean
Ring dip
MB Situps

15min CAP

see comments
7
Monday

Foundation

Front Squat
5×5

WOD

12 min AMRAP:
100m Sprint
30 Kbs (24kg/16kg)
10 L pull-ups
30 air squats

Scale:
L pullup = 10 Strict Pullups and 20 second L-sit hold

see comments
5
Saturday

Foundation

10 min to practice:
1-arm KB snatch
1-arm Russian KB swing

then…

EMOM for 6 min:
Odd: 10 1-arm kb snatch (alternating)
Even: 10 1-arm Russian kb swing (alternating)

WOD

21-15-9:
Box jumps (24”/20”)
Burpees
Cleans (135/95)

see comments
4
Friday

Foundation

HSPU and Push-up
work on positioning.
(hand,head,elbows,straight body)

then…

EMOM for 10 min:
Odd: 6 pushups
Even: 6 HSPU

WOD

8 Rounds:
200m Sprint

1 min rest between rounds. Record all 8 sprint’s split times

see comments
3
Thursday

Foundation

Squat Clean
3×3
(touch and go)

WOD

21-15-9
Good morning (65/45)
Pull-ups

*10 Burpee Penalty for dumping bar from back rack

see comments
2
Wednesday

Foundation

Death by ring-dip (with a twist):
Start all minutes with a 5-second hold at the bottom of a ring dip. In minute 1, perform 1 ring dip. In minute 2, perform 2 ring dips, etc. End all minutes with a 5-second hold at the top of a ring dip (support). Continue as long as you are able.

WOD

2 RFT:
Run 400m
25 Toes-to-bar
Run 400m
25 burpees

Sc: 15 reps

Cap: 25 minutes

see comments
1
Tuesday

Foundation

Weighted Push-up
20 min to find 1rm

WOD

2 min AMRAP:
C&J (135/95)

2 min AMRAP:
Bar-facing burpees

2 min AMRAP:
Snatch (135/95)

AMRAPs completed consecutively with a 6-min running clock, no rest between

Record total reps completed.

see comments

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