WOD

PAST WODS

Jul

31
Tuesday

Foundation

Power Clean

20 min to find 1RM

 

WOD

11 min EMOM

 

Min 1: 25 DU’s + 2 Squat Cleans 185/125

Min 2: 30 sec max Perfect Push Ups + 30 sec plank

Min 3: Rest

 

Score 1 is total Minutes completed

 

Score 2 is total number of Perfect Push Ups completed.

http://www.facebook.com/groups/209580926213617/permalink/408451719659869/

 

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30
Monday

Foundation

Push Press

 

Build to a heavy set of 3

WOD

3 rounds for time:

400 m run

12 SH2OH 115#/75#

20 Sit-Ups

 

15 min CAP

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28
Saturday

Foundation

Teams of 2

10 min AMRAP

 

10 Partner Tire Flips

20 Tire Jump Overs (Alternating partners)

10 Atlas Stone Ground to Shoulders (Alternating shoulders)

WOD

3 rounds:

5 minute AMRAP

 

5 squat clean 155/110

15 OHS with PVC

 

rest 2 minutes between rounds

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27
Friday

Foundation

E2MOM for 12 min

 

6 Bench Presses

10 bent over rows

 

Work up to a weight that is doable throughout the entire workout with each movement.

WOD

14 minute AMRAP:

 

12 back squats 135/95

20 box jumps 24/20

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26
Thursday

Foundation

Hang Power Clean

5-4-3-2-1

WOD

For time:
20 deadlifts 135#/95#
50 double unders
15 deadlifts
50 double unders
10 deadlifts
50 double unders
5 deadlifts
50 double under
800m run

see comments
25
Wednesday

Foundation

Kipping Practice

WOD

Fight Gone Bad!

3 Rounds for Reps

Wall-balls 20/14

Sumo deadlift high-pull, 75/55

Box Jumps 20″ box

Push-presses 75/55

Row (Calories)

1 min Rest

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24
Tuesday

Foundation

Movement Review

WOD

10 minute AMRAP:

200 m run

30 KB swings 24kg/16kg

20 V-Ups

 

rest 3 minutes

 

10 minute AMRAP:

200m run

30 good mornings 45/35

20 burpees

 

rest 3 minutes

 

10 minute AMRAP:

200m run

30 curls with bar 45/35

20 t2b

see comments
23
Monday

Foundation

Hang Power Snatch

5-4-3-2-1

WOD

Partner WOD in teams of two:
22 min AMRAP:

100 m OH carry with KB 24/16
30 1-Arm Clean & Jerks with KB (alt) 24kg/16kg
30 Wall Balls 20#/15#
30 Goblet Lunges 24kg/16kg
30 Handstands to wall
30 Partner MB Toss Sit Ups 20#/15#

 

Scale Handstands to Box Pike Hold

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21
Saturday

Foundation

Movement Review

WOD

For Time

 

1 Round of

100 Double Unders

16 Deadlifts 155/105

16 Hang Power Cleans

16 Push Jerks

 

2 Rounds of

50 Double Unders

8 Deadlifts 155/105

8 Hang Power Cleans

8 Push Jerks

 

4 Rounds of

25 Double Unders

4 Deadlifts 155/105

4 Hang Power Cleans

4 Push Jerks

 

One bar for each athlete. One.

Scale Double Unders to 2:1 Singles.

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20
Friday

Foundation

Tall Power Snatch

5-4-3-2-1

WOD

Teams of 2
16 min AMRAP

8 Partner Wall balls
8 Synchronized Burpees
8 Synchronized T2B
8 Synchronized KB Swings 24kg/16kg

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