WOD

PAST WODS

Jun

18
Monday

Foundation

Muscle Snatch

5 x 5

Ascending weight sets of five. Touch and go.

http://https://www.youtube.com/watch?v=LRcTB2-Xyg8

WOD

10 min AMRAP:

5 Pull-ups

10 1-leg Burpees (alternating)

15 Box Jumps (24”/20”)

see comments
16
Saturday

Foundation

Movement Review

WOD

Partner “Chelsea”

EMOM for 30min:

5 pullups

10 push ups

15 squats

*Partners may work simultaneously. Partners must complete a shared TOTAL of 5 pull ups, 10 push ups, 15 air squats each minute — may split reps however they desire.

see comments
15
Friday

Foundation

Muscle up

20 min to practice or learn.

WOD

Karen”

For Time:

150 Wall Balls

see comments
14
Thursday

Foundation

Hang squat snatch

5 x 3 

 

Ascending weight sets of 3.

WOD

10 min AMRAP:

3 HSPU’s 

6 Pistols

100 m Sprint

 

Scale HSPU’s to seated DB presses.

Regular pistol scalings. 

 

see comments
13
Wednesday

Foundation

Squat mobility:

– Test wall squat

– Spend 5 minutes mobilizing

– Re-test wall squat

WOD

For Time:

Run 5k

 

Be awesome. Show up.

see comments
12
Tuesday

Foundation

Back Squat

20 min to find 1RM

WOD

For Time:

50 Snatches (75/55)

 

*5 burpees every time the bar rests anywhere for more than 3 seconds.

see comments
11
Monday

Foundation

Hang Power Snatch

5 x 3

 

Ascending weight sets. Touch and go.

WOD

For Time:

5 Legless Rope Climbs

30 OHS (45/35)

40 Good Mornings (45/35)

50 Push Press (45/35)

60 Burpees

 

Scale legless rope climbs to regular rope climbs or 2:1 G2S

see comments
9
Saturday

Foundation

Squat Clean

7×2

WOD

TEAM WOD:

In teams of 4

For Time:

4 x 400m RELAY  carrying 20# med ball

200 pull-ups

200 HR push-ups

400 sit-ups

200 box jumps

 

Two teammates go at a time on the 400m relay, sharing the med ball carry one leg at a time, while the other two teammates work simultaneously on the other movements.

see comments
8
Friday

Foundation

OHS

5×5 @ 75% of 1RM

WOD

Mary”

20 min AMRAP:

5 HSPU’s

10 pistols (alternating)

15 pull ups

 

HSPU scaling: seated DB presses

Pull-up scalings: jumping- or toe-assisted pull-ups, ring rows

see comments
7
Thursday

Foundation

Snatch High Pull

3×3

WOD

Regionals 2018 WOD #4

For time:

2 rounds of:

10 Snatches (any style) 135/95

12 bar facing burpees*

Then

2 rounds of:

10 Snatches (any style) 75/55

12 bar facing burpees*

 

10 min time cap

Athletes change their own weights for new snatch weight.

*Open workout standards  

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