WOD

PAST WODS

Oct

31
Wednesday

Foundation

Points of Performance:

Double Unders

Deadlifts

WOD

“Walking Dead”
AMRAP 15
60 Double Unders
150’ Walking Lunge
15 Deadlifts (225/155)

 

Scale Doubles to fewer Doubles or to 2:1 Singles

see comments
30
Tuesday

Foundation

Mobility and

Points of Performance:

Bench Press

Pull Ups

 

 

WOD

WOD :

“Strict Lynne”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00 between rounds.

 

Scale Bench Press weight as needed and Strict Pull Ups to challenging Ring Rows

see comments
29
Monday

Foundation

Mobility and

Points of Performance:

Thrusters

Toes to Bar

WOD

“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row
30 Toes to Bar

 

Box Jumps can be scaled to Box Step Ups
T2B can be scaled to Knee Raises or Toes to Rig

see comments
27
Saturday

Foundation

Mobility and Movement Review

WOD

Team WOD:

“Jack & Jill”
Teams of 3:
600 Meter Atlas Stone Carry (65/35)
100 Power Snatches (75/55)
100 Meter Tire Flip
75 Power Snatches (95/65)
600 Meter Atlas Stone Carry (65/35)
50 Power Snatches (115/80)
100 Meter Tire Flip

 

Atlas Carry must be traded every 25m

 

Tire Flip are done with two people at a time switching one person out every 25m

 

see comments
26
Friday

Foundation

Mobility and Movement Review

WOD

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Scale Pull-Ups to Jumping or Toe-Assisted Pull Ups or Ring Rows

see comments
25
Thursday

Foundation

Points of Performance:

Double Unders

Dumbbell Hang Squat Cleans

WOD

“Double Dip”
15min AMRAP
50 Double Unders
25/18 Calorie Row/Bike
15 Dumbbell Hang Squat Cleans (50/35)

Scale Dubs to 2:1 Singles

see comments
24
Wednesday

Foundation

Weightlifting Wednesday

3-Position Clean + Split Jerk

   1 High Hang Power Clean 
   1 Hang Power Clean  
   1 Power Clean
   1 Split Jerk

WOD

“Drop Dead”
4  Rounds of

(:20 sec on, :10 sec off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

see comments
23
Tuesday

Foundation

Points of Performance:

Burpee Pull Ups

Double Unders

WOD

“Under Water”
3 Rounds:
25 Burpee Pull Ups
100 Double Unders
200 Meter Farmers Carry (70’s/53’s)

Scale 25 Burpee Pull Ups to 25 Burpees + 25 Pull Up scaling: Toe Assisted or Jumping Pull Ups or Ring Rows

Scale Dubs to 2:1 Singles

 

see comments
22
Monday

Foundation

Points of Performance:

Clean and Jerk

Double Unders

WOD

“Village People”
5min AMRAP
50/35 Calorie Row/Bike
AMRAP Macho Man @50%

rest 5:00

5min AMRAP
35/25 Calorie Row/Bike
AMRAP Macho Man @60%

rest 5:00

5min AMRAP
20/15 Calorie Row/Bike
AMRAP Macho Man @70%

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

% based on 1RM Push Jerk

see comments
20
Saturday

Foundation

Points of Performance:

Clean and Jerk

Power Snatch

Thruster

WOD

Team WOD:
In Teams of 2

“Adderall”
0:00 – 10:00
1 Mile Run (together)
Max Clean & Jerks (135/95) in time remaining
3min Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
3min Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining

 

One teammate works at a time on barbell movements, combining each athlete’s lifts for a team total.

see comments

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