WOD

PAST WODS

Oct

19
Friday

Foundation

Points of Performance:

Push Ups

Ring Rows

WOD

“The Good Life”
3 Rounds:
50 MB Sit Ups
21 Decline Pushups 12”/8”
21 Ring Rows

 

Rx for Ring Rows today will be athletes feet 3 feet in front of the rings

 

18 min CAP

see comments
18
Thursday

Foundation

Deadlift

Work up to a heavy set of 3 for the day

WOD

“Ball and Chain”
2 Rounds:
25 Deadlifts @ 50% of weight hit in foundation
50 Wall Balls (20/14)
75/60 Calorie Row/Bike

20 min CAP

see comments
17
Wednesday

Foundation

Points of Performance:

KB swing

Toes to Bar

WOD

“Chiquitas”
15-10-5
Kettlebell Swings (Blue/Green)
Toes to Bar

800 Meter MB Run (20/15)

5-10-15
Kettlebell Swings (Blue/Green)
Toes to Bar

Sub Knee Ups for T2B

see comments
16
Tuesday

Foundation

Points of Performance:

Box Jumps

Thrusters

WOD

“Goodbye Legs”
AMRAP 3
15 Box Jumps
15 Burpees
Max Thrusters (55/35)

Rest 3:00

AMRAP 3
12 Box Jumps
12 Burpees
Max Thrusters (75/55)

Rest 3:00

AMRAP 3
10 Box Jumps
10 Burpees
Max Thrusters (95/75)

Rest 3:00

AMRAP 3
8 Box Jumps
8 Burpees
Max Thrusters (115/85)

see comments
15
Monday

Foundation

Points of Performance:

Clean and Jerk

Double Unders

WOD

WOD:

“Jump Street”
3 Rounds:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double Unders

Scale Doubles to 2:1 Singles

see comments
13
Saturday

Foundation

Points of Performance:
Muscle Ups
Hang Power Cleans

WOD

Team WOD:

“In Sync Nasty Girls”
Teams of 2
3 Rounds:
50 Air Squats
7 Ring Muscle-Ups
10 Hang Power Cleans (135/95)

Every movement must be synchronized

Subs for Ring Muscle-Ups are:
7 Burpee Chest to Bar Pull-Ups OR
7 Burpee Pull-ups OR
7 Burpees + 7 Ring Rows

see comments
12
Friday

Foundation

Points of Performance:

Front Squats

Double Unders

C2B Pullups

WOD

WOD:

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

 

Scale C2B Pull Ups to Kipping Pull Ups, Jumping Pull Ups, Toe-Assisted Pull Ups, or Ring Rows and Dubs to 2:1 Singles

see comments
11
Thursday

Foundation

Points of Performance:

Rope Climbs

WOD

“Climbing Cindy”
20 min Alternating EMOM
Odd: 1 Round of Cindy
Even: 3 Rope Climbs

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Regular Pull Up scalings apply

Scale the 3 Rope Climbs to 4 G2S or 3 half Rope Climbs

see comments
10
Wednesday

Foundation

Points of Performance:

OH Squat

Snatch Balance

Snatch

Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

WOD

“Bumblebee”
AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (20/14)

see comments
9
Tuesday

Foundation

Points of Performance:

Kettle Bell Swings

WOD

WOD :

“Ring the Bell”
27-21-15-9
Kettlebell Swings (70/53)
Burpees
400m Run

Rx subs for 400m run are:
500m Row or
28/20 Calories on the Bike

see comments

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