WOD

PAST WODS

Sep

29
Saturday

Foundation

Points of Performance:

Thruster

Rope Climbs

 

 

 

WOD

Team WOD:

“31 Heroes”
Teams of 2

31 min AMRAP


8 Thrusters (155/105)
6 Rope Climbs (scaled to 2:1 Ground to Standing)
11 Box Jumps (30/24)
Continuous run with MB (20/15)

see comments
28
Friday

Foundation

Points of Performance:

Pull Ups

Front Squats

 

WOD

“Satan’s Whiskers”
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/110)
10 Burpees

 

Scale C2B Pull Ups to Kipping Pull Ups, Jumping C2B Pull Ups, or Ring Rows

see comments
27
Thursday

Foundation

Points of Performance:

Double Unders

KB Swings

WOD

“Shred It”
80 Double Unders (scaled to 2:1 Singles)
80 Air Squats
800 Meter Run
400 Meter MB Run (20/15)
40 Kettlebell Swings (Blue/Green)
40/30 Calorie Row/Bike

see comments
26
Wednesday

Foundation

Points of Performance:

SDHP

Push Press

WOD

WOD :

“Hard Pressed”

21-15-9

Sumo Deadlift High Pull (95/65)

Push Press (95/65)

Lateral Bar Burpees

see comments
25
Tuesday

Foundation

7 min EMOM

3 Manmakers 50/35

WOD

“Dumb Down”

15 min AMRAP:

 

15 Toes to Bar (scaled to knee ups)

12 Dumbbell Reverse Lunges (50/35)

9 Dumbbell Clean and Jerks (50/35)

see comments
24
Monday

Foundation

Points of Performance:

Thrusters, Pull Ups, and Burpees

WOD

For Time:

 

“Fire Alarm”

3 Rounds of the “Bergeron Beep Test”*
600m Run
3 Rounds of the “Bergeron Beep Test”
600m Run
3 Rounds of the “Bergeron Beep Test”


*“Bergeron Beep Test”
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees

 

18min CAP

 

see comments
22
Saturday

Foundation

Movement Review

WOD

“Sasquatch” (Teams of 3)

 

For Time (30 Minute Time Cap):

250 Clean and Jerks

  •  

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

All three relay

15/10 Calorie Row

10 Toes to Bar (scaled to knee raises)

When first teammate is through they can begin C&J

  •  

Weight Climbs Every 50 Reps:

Weight 1: 75/45

Weight 2: 95/65

Weight 3: 115/80

Weight 4: 135/95

Weight 5: 155/105

 

Add one second to time cap (30:00) for every uncompleted rep.

see comments
21
Friday

Foundation

Max Unbroken Pull Up Progression

Strict Pull Ups
Kipping Pull Ups
C2B Pull Ups, or
Butterfly Pull Ups

WOD

10 Rounds of

1 min round
6 Burpees over the bar
Max reps Zercher Squats 135/95

Rest 2 min between Rounds

Score is total number of Zercher Squats performed in 10 rounds.

see comments
20
Thursday

Foundation

Split Jerk

20 minutes to find 1 RM

WOD

Sprints
100 m x 5
Rest 3 min
50 m x 5
All Max effort

Score is completion of all 10 runs. Not for Time.

see comments
19
Wednesday

Foundation

Clean Complex

1 Clean Pull

+ 1 Hang Power Clean

+ 1 Squat Clean

 

Work up to a heavy complex for the day.

WOD

12 min AMRAP

9 KB Swings 53#/35#

6 Burpee Box Jump Overs, 24″/20″

3 L-sit Pull-ups

 

Scale L-Sit Pull Ups to Knee Tuck Pull Ups. Further scaling for Pull Ups will be our regular Pull Up scalings + 15 second L-Sit or knee tuck hang from the bar.

see comments

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