WOD

PAST WODS

Aug

14
Tuesday

Foundation

Deadlift

15 min to find 1RM

WOD

16 Min AMRAP

50 Squats

40 Double Unders

30 Pistols, alternating

25 Med Ball Sit Ups 20#/15#

20 OHS 45/35

15 thrusters 45/35

10 HSPU

 5 Wall Walks

see comments
13
Monday

Foundation

Hang Squat Clean

5-4-3-2-1

WOD

8 min AMRAP

3 Power Snatch 115/75

5 OHS 115/75

10 Toes to KB

 

see comments
11
Saturday

Foundation

Movement Review

WOD

Partner WOD

Teams of 2

4 RFT

 

10 Strict HSPU’s

20 Clean & Jerks (135#/95#)

1 mile Run

 

One partner working at time. ALL reps are alternating. 

 

The mile will be alternating 400 m runs.

 

Scale Strict HSPU’s to Seated DB Presses.

see comments
10
Friday

Foundation

Tall Squat Snatch

5-4-3-2-1

WOD

For Time:

 

27-21-15-9:

 

Calorie Row/Bike

Dumbbell Strict Presses (35’s/20’s)

100′ Dumbbell Walking Lunge

 

In this triplet, athletes should choose a weight on the dumbbell that they could complete 30+ repetitions unbroken when fresh on the strict press and at least 100’ unbroken on the lunges. Athletes will use two dumbbells for both movements, lunging with the bells by their side.

 

16 min Time CAP

see comments
9
Thursday

Foundation

12 min EMOM

 

Min 1- 10 KB OH Squats  (5 L + 5 R)

 

Min 2- 14 Burpees

 

Min 3- 10 Bent over Row

 

On the two weighted movements find a weight you can move through moderately for all rounds. Sets across. 

 

Score is total rounds complete. Write weights used in the notes.

WOD

18 min EMOM

Scheme:

min 1-6 = 7 reps

min 7-12 = 5 reps

min 13-18 = 3 reps

 

Odd: Deadlift 225#/155#

Even: GHD Situps x 2

 

Scale GHD Sit Ups to Med Ball Sit Ups

see comments
8
Wednesday

Foundation

Thruster (from the floor)

2-2-2-1-1

WOD

15 min AMRAP:

100 Meter Run, 2 Kettlebell Swings (53#/35#)

100 Meter Run, 4 Kettlebell Swings (53#/35#)

100 Meter Run, 6 Kettlebell Swings (53#/35#)

100 Meter Run, 8 Kettlebell Swings (53#/35#)

100 Meter Run, 10 Kettlebell Swings (53#/35#)

 

Continue to add two reps per round.

100 m run = 1 rep.

see comments

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