WOD

PAST WODS

Aug

31
Friday

Foundation

Deadlift

2×4@50%

2×3@65%

2×2@75%

 

Then

1 Max set at 65%

 

WOD

For Time:

10-20-30

Push Presses 75#/55#

30-20-10

Front Rack KB Lunge Steps 53#/35#

see comments
30
Thursday

Foundation

Jerk Complex

2 Push Presses +

2 Split Jerks (R+L)

 

Work up to a heavy complex in 15 min

WOD

12 min EMOM

 

Odd: 2 Turkish Get Ups

Even: 15 T2B

 

Complete TGU using same weight the entire time for both sides. Focus on form not speed.

 

Scale T2B reps to be able to complete each round

see comments
29
Wednesday

Foundation

Pull Up Series

10min to complete

Level 1

-3 sets of 10 Rings Rows

-3 sets of 5 Toe Assisted Pull Ups

-3 sets of 5 Jumping pull Ups with a 2 sec hold at the top

Level 2

-3 sets of 3 Strict Pull Ups (Focus on Hollow position at top)

-3 sets of 5 Kip Swings

-3 sets of 5 Kipping Pullup Attempts

Level 3

-3 sets of 5 Strict Pull Ups Unbroken (Focus on Hollow position at top)

-3 sets of 8 Unbroken Kipping Pullups

-3 sets of 4  Unbroken Kipping C2B Pull Ups

WOD

“Mary”

20 min AMRAP

 

5 HSPU (scaled to Seated Dumbbell Presses)

10 Pistols (Scaled to Bench/Box/Toe Assisted Pistol)

15 Pull Ups (Scaled to Ring Rows)

 

Or

 

“Cindy”

20 min AMRAP

 

5 Pull Ups (Scaled to Ring Rows)

10 Push Ups (Scaled to Ring Push Ups)

15 Squats

see comments
28
Tuesday

Foundation

Back Squat

4-4-4-4

Sets Across at 70% of 1RM

WOD

3 Rounds for Time:

 

3 Squat Cleans 185/135

12 GHD Situps

21 Goblet Squats 53/35

30 Double Unders

 

15 min CAP

 

Scale Dubs to 2:1 Singles

Scale GHD to MB Sit Ups

see comments
27
Monday

Foundation

Split Jerk

15 min to establish 1RM

WOD

Open WOD 14.5

 

21-18-15-12-9-6-3 Reps, For Time

Thrusters (95/65 lb)

Bar Facing Burpees

 

25 min CAP

 

see comments
25
Saturday

Foundation

Front Squats from the floor

5-5-5-5 

Ascending weight sets.

WOD

Partner WOD
Teams of 2

Buy-In:
200 meter Partner Carry

50 Box Jumps (24″/20″)
50 KBS (55lbs/35lbs)
50 Sit-Ups
50 Deadlifts (155/115 lb)
50 Burpees
50 OH Lunge steps 45/25 (plates)
50 HR Push-Ups
50 Wall Balls 20/14
50 Double-Unders

Cash-out:
100m Partner Tire Flip

One partner works at a time on movements. 

Scale Dubs to 2:1 Singles

see comments
24
Friday

Foundation

Squat Snatch

20 min to find 1RM

WOD

3 Rounds for Time

16 min Cap

 

400 m Run

15 KB Swings 32/24

50’ Bear Crawl

see comments
23
Thursday

Foundation

Burpee Mile

Every Minute athletes perform 5 burpees, including the start

 

16 min Time Cap

 

Athletes planning to run the full mile need to have a sub 8 min mile.

Athletes with 8-12 min mile should plan to scale the run to 1200m (3x400m).

Athletes with 12+ min mile should scale to 800m.

 

WOD

12 Min AMRAP

 

10 Power Snatches 115/75

10 Alt Front Rack Lunge Steps 115/75

12 KB SDHP  24/16

see comments
22
Wednesday

Foundation

Partner WOD
8 min. AMRAP:

Sit Ups
Handstand Hold

Partner 1 holds the handstand for as long as they can, partner 2 does as many Sit Ups as possible until partner 1 can no longer hold, switch and repeat.

Score as combined total of all sit-ups for both partners.
Scale handstand hold to wall-facing handstand hold or box pike hold

WOD

7 Rounds for Time:

15 min Time Cap

“Sham”

11 100% Body Weight Deadlifts

100 m Sprint

see comments
21
Tuesday

Foundation

Squat Clean

20 min to find 1RM

WOD

For Time

15 min Time Cap

 

All Levels:

15 HPC

15 Front Squats

15 Push Presses

15 Back Squats

15 Push Presses

 

Immediate 5 burpee penalty for every drop

 

RX-155/105

 

see comments

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