WOD

PAST WODS

May

24
Thursday

Foundation

Back Squat

5×5

Working up to a heavy set of five.

WOD

15 min AMRAP:

Sprint 100m

10 GHD sit ups

5 squat cleans (155/115)

5 bar-facing burpees*

 

*Same standard as in Open

Scale GHD sit-ups: MB situps

see comments
23
Wednesday

Foundation

Squat Mobility:

– Learn air squat progression part 1:

http://gymnasticswod.com/content/air-squat-progression-pt1

– Spend 5 minutes mobilizing hips (external rotation)

– Re-test progression. Note difference.

WOD

Skill:

Pang Progression (C&J)

5×3

(Stay Light)

see comments

For Time:

50 inverted burpees

 

https://www.youtube.com/watch?v=mHjude_kmD

22
Tuesday

Foundation

Strict Press

4×2

Working up to a heavy set of two

WOD

4 RFT:

30 second Handstand Hold

16 KB snatches (24kg/16kg)

see comments
21
Monday

Foundation

WOD

HERO WOD:

“Nukes”

8 min to complete:

Run 1 mile

Max rep DL (315/225)

 

10 min to complete:

Run 1 mile

Max rep pwr clean (225/155)

 

12min to complete:

Run 1 mile

Max rep OHS (135/95)

 

No rest between rounds. Score is total reps of barbell movements completed. 

see comments
19
Saturday

Foundation

Snatch High Pull

5×5 @ 70-80% of 1RM

WOD

Team “Cindy”

20 min AMRAP:

5 pull-ups

10 push-ups

15 squats

*teams of 3 with one person working at a time. Team cannot move on until all reps for a given movement are complete. members can alternate reps or divide them up as they wish.

see comments
18
Friday

Foundation

Muscle up
20 min to practice or learn.

then..

EMOM for 6 min:
Odd: 2 MUs
Even:2 HSPU

WOD

“Amanda”

9-7-5:

muscle-up

squat snatch (135/95)

see comments
17
Thursday

Foundation

Squat Clean Thruster

15 min to find 1RM

then…

EMOM for 6 min:

3 squat clean thrusters @ 50%

WOD

3 Rounds:

Run 600m

 

Rest 2 min between rounds

see comments

 

16
Wednesday

Foundation

Rope climb practice

– AND/OR –

Movement review for WOD

WOD

For time:

15 Squat clean (155/115)

30 Toes to bar

30 Box jumps (24”/20”)

15 Muscle-ups

30 DB sh2oh (35s/20s)

30 Double-unders

15 Thrusters (135/95)

30 Pull-ups

30 Burpees

300ft OH lunge steps (45/25)

 

Cap: 30 minutes

 

3:1 ring dips

see comments

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