WOD

PAST WODS

Jun

30
Saturday

Foundation

Clean Pull

2-2-2-2-2

Ascending weight sets

WOD

For Time
20-18-16-14-12-10-8-6-4-2

Ring Push Ups
GHD Situps OR Med Ball Sit Ups 20#/15#
Overhead Barbell Walking Lunge Steps (55#/35#)

Teams of 2 with only 1 partner working at a time.

see comments
29
Friday

Foundation

Power Snatch

5-4-3-2-1

Using Jerk Blocks/boxes (just above the knee)

WOD

21-15-9

 

OHS 135/95

HSPU

 

10min Cap

Scaling for HSPU’s is seated DB presses.

see comments
28
Thursday

Foundation

Back Squat 

5-5-5

Ascending weight sets between 60-70% of 1RM

WOD

EMOM

For 20 Minutes:

 

Odd Minute: 2 Rope Climbs

Even Minute: 3 Jerks 155/115

 

Substitute 2:1 G2S for Rope Climbs
Jerks (push or split) are from the floor and should be no more than 75% of 1RM.

see comments
27
Wednesday

Foundation

Movement Review

WOD

“Angie”

For Time

Must complete all reps of first movement before moving onto next.

 

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

Time cap: 35 minutes

Scale by lowering rep scheme. Pull-Ups can also be scaled to jumping or toe-assist Pull-Ups or Ring Rows. Push-Ups can also be scaled to Ring Push-Ups.

see comments
26
Tuesday

Foundation

Deadlift

5-5-5

Ascending weight sets @ 60-70% 1RM

WOD

For Time:

 

50 Sit-ups

25 Deadlifts @ 50% of 1RM

50 Sit-ups

25 Deadlifts @ 50% of 1RM

50 Sit-ups

 

DL should be no more than 50% of 1RM. Really.

 

see comments
25
Monday

Foundation

Power Clean

5-4-3-2-1

From jerk blocks (boxes)

Ascending weight sets.

WOD

3 RFT

10 Manmakers 50#/35#

5 Double Taps

20 MB Cleans 20#/15#

*scale double taps to 5 Toes to Bar or similar scaling followed by 5 Pull Ups or similar scaling

18min CAP

see comments
23
Saturday

Foundation

Movement Review

WOD

Deck of Cards: Teams of 4.

Each team starts with a full deck of cards. Each team then draws their top card and all members of the team perform the number of reps as shown on the card. Complete entire deck of cards.

spades = pull-ups 

clubs = push-ups

hearts = sit-ups

diamonds = air squats

Jacks = 10 Burpees

Queens = 200 m run 

King = 1 rope climb

Ace = Draw from another team’s deck and perform 2x that movement. If you draw another ace, you must draw yet another card (doesn’t have to be from the same opponent’s deck) and do 3x the movement.

Rx+: 14/20# weight vest

see comments
22
Friday

Foundation

Deadlift

20 min to find 1RM

WOD

For Time:

Run 1 mile

see comments
21
Thursday

Foundation

Snatch

20 min to find 1RM

 

WOD

“Isabel”

For Time:

30 Snatches (135/95)

 

Any style snatch from the floor

8 min. time cap

see comments
20
Wednesday

Foundation

Squat mobility:

– Test squat w/feet together

– Spend 5 minutes mobilizing

– Re-test squat w/feet together

 

Skill:

EMOM for 10 min:

2 strict HSPU

4 strict pullups

 

Scale strict HSPU’s to heavy seated DB presses. 

Scale 4 strict pull ups to fewer reps or to 4 challenging ring rows.

WOD

“Grace”

For Time:

30 C&J (135/95)

8 min cap

 

Finisher:

2 rounds (untimed):

30 Good Mornings (45/35)

30 GHD situps (scaled to med ball sit ups)

see comments

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