WOD

PAST WODS

Mar

27
Monday

Foundation

Back Squat
10×60%
8×70%
6×75%
4×80%
Front Squat
5×60%
3x5x70%

WOD

10 Minute EMOM
50m Sprint

Record fastest and slowest time

see comments
25
Saturday

Foundation

Hang Power Snatch + Power Snatch + Snatch + OHS

Heavy Single  

WOD

In teams of 3:
2 Rounds:
Run 400m (together)
45 KBs (24k/16k)
45 ring rows*
45 GHD situps
6 Rope Climbs

*RX ring row = feet elevated to level of bottom of rings

1 works, 2 rest

see comments
24
Friday

Foundation

WOD

Open Wod 17.5

see comments
23
Thursday

Foundation

 

E2MOM for 14 Minutes
40 DU
5 Thrusters 95/65

WOD

2 Rounds for Time:

8 Minute Cap
12 Strict Pull-ups

7 Push Jerks
RX: 60%

INT: 50%

SC 40%

Group Cooldown:

ROMWOD            Open Prep Day 19

see comments
22
Wednesday

Foundation

1 Rep Max Front Squat

WOD

E4MOM for 12 Minutes
RX:

400m Sprint
INT:

300m Sprint
SC:

200m Sprint
If sprint takes longer than 2 minutes scale to lower distance

see comments
21
Tuesday

Foundation

Strict Press

1 @ 55%

1 @ 65%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

1 @ 90+%

WOD

12-9-6
Power Clean

Overhead Lunge
RX: 135/95

INT: 95/65

SC: 65/35

see comments
20
Monday

Foundation

1 Rep Max Back Squat

WOD

For Time

50 Burpees*

*Perform 8 T2B every minute on the minute, starting at the beginning of the first minute of the WOD

Cap: 20 minutes

see comments
18
Saturday

Foundation

WOD

Teams of 3

For Time
100 Alt. Partner Wall Ball 20/14

100m Partner Carry

100 MB toss Sit ups

100m Partner Carry

50 Partner DL 285/205

100m Partner Carry

50 Burpee over Bar

100m Partner Carry
2 team members working; alt EACH rep

see comments
17
Friday

Foundation

Open Prep

WOD

WORKOUT 17.4
Complete as many rounds and reps as possible in 13 minutes
of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups*
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

 

Scaled: (Ages 16-54)
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and
perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and
perform hand-release push-ups

see comments
16
Thursday

Foundation

Clean Deadlift

2×3 @ 80%

2×3 @ 85%

WOD

2 RFT

12 Minute Cap
RX:

400m Run

12 Burpee Box Jump Overs 24/20

12 Toes to Bar

12 Strict HSPU
INT:

400m Run

12 Burpee Box Jump Overs 20/16

12 K2E

12 HSPU
SC:

200m Run

12 Burpee Box Jump Overs 12/8

12 Knee tucks

12 Pike Push Ups
Group Cooldown:

ROMWOD            Open Prep Day 21

see comments
15
Wednesday

Foundation

E2MOM for 16 Minutes

Front Squat

1×5 @ 55%

1×5 @ 65%

1×3 @ 75%

1×2 @ 85%

1×2 @ 90%

1×1 @ 95%

1×2 @ 90%

1×1 @ 90%

WOD

50 ManMakers for time
Moderate weight DB

see comments
14
Tuesday

Foundation

Push Press

1 @ 55%

1 @ 65%

1 @ 75%

1 @ 80%

1 @ 85%

1 @ 90%

1 @ 90+%

1 @ 90+%

WOD

E2MOM for 18 Minutes
Minute 1 – 3 Rolls to Candlestick + Max Ring Dips

Minute 2 -2 wall climbs + Max Ring Rows

Minute 3 – 16 jump lunges + Max Pistols
Score is total number of max reps completed

see comments
13
Monday

Foundation

E2MOM for 20 Minutes
Snatch
3 @ 50%
3 @ 55%
3 @ 60%
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

WOD

12 Minute AMRAP

12 Russian KB Swings (Heavy)
12 Alt. Reverse Lunges with KB Goblet Hold
200m Run

see comments
11
Saturday

Foundation

WOD

For Time
Teams of 2

Buy In 400m Atlas Stone carry

Not on shoulder – must be held in front of body

50 Stone to Shoulder
50 Tire Flips
50 Manmakers

Buy out 400m Farmers Carry

Partition reps as needed

see comments
10
Friday

Foundation

WOD

Open Wod 17.3

see comments
9
Thursday

Foundation

Snatch Deadlift
2×3 @ 80%
2×3 @ 85%

WOD

3 RFT

10 Box Jumps 24/20
10 GHD
2 MU

Group Cooldown:
ROMWOD
Open Prep Day 12

see comments
8
Wednesday

Foundation

Front Squat
1×5 @ 70%
1×3 @ 80%
1×1 @ 85-90%
Find 10 Rep Max

WOD

7 Minute AMRAP

30 DU
15 Power Snatch 40%

see comments
7
Tuesday

Foundation

Push Jerk
1 @ 55%
1 @ 65%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90+%
1 @ 90+%
15 Minutes

WOD

4 RFT

100 M Sprint
15 Goblet Squats (Moderate)
15 Toes to Bar

see comments
6
Monday

Foundation

E2MOM for 20 Minutes
Clean
1 @ 50%
1 @ 55%
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%

WOD

3 Sets for Reps

60 Seconds Strict HSPU
Rest 30 Seconds
60 Seconds Ring Rows
Rest 30 Seconds
60 Seconds Strict Ring Dips
Rest 30 Seconds

see comments
4
Saturday

Foundation

Max Unbroken DU

WOD

For Time

Teams of 2
Buy in 100 T2B
Then,
5 rounds

20 Burpees

30 Russian KBS (Heavy)

40 Goblet Squats

see comments
3
Friday

Foundation

WOD

Open Wod 17.2

see comments
2
Thursday

Foundation

Deadlift

1×8 @ 50%

1×6 @ 60%

1×4 @ 70%

1×2 @ 75%

1×2 @ 85%

Rest 2 minutes between sets

WOD

For Time

8 Minute Cap
20 Wall Ball

20 T2B

15 Wall Ball

15 T2B

10 Wall Ball

10 T2B

5 Wall Ball

5 T2B

RX: 20/14

INT: 14/10

SC: 10/6

Scale T2B to K2E or Knee Tucks as needed.
Group Cooldown:

ROMWOD

Open Prep Day 4

see comments
1
Wednesday

Foundation

E2MOM for 16 Minutes

Back Squat

1×5 @ 55%

1×5 @ 65%

1×3 @ 75%

1×2 @ 85%

1×2 @ 90%

1×1 @ 95%

1×2 @ 90%

1×1 @ 90%

WOD

3 Rounds for Time
60 Double Unders

10 Hang Squat Cleans

10 Alt. Front Rack Lunges
RX: 60%

INT: 50%

SC: 40%
Scale to Dynamic Singles or Singles as needed.

see comments

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