WOD

PAST WODS

Apr

26
Wednesday

Foundation

EMOM for 10 Min

Strict Press

2 reps – build to heavy double

Followed by

EMOM 10 Min

Push Pess

2 rep – build to heavy double

WOD

8 Min AMRAP
20 DU

5 HSPU

10 American KBS (Heavy)
*Scale to seated press, dynamic singles, or singles as needed.

see comments
25
Tuesday

Foundation

For Time:

400m Farmer carry

RX: 185/125

INT: 135/95

SC: 95/65

*Score is weight and time.

WOD

E5MOM for 20 Min

Run 400m

8 Strict Pull-Ups

12 T2B

16 Push-ups

see comments
24
Monday

Foundation

Hatch 5-1

Back Squat

8x 65%

6x 75%

4x 85%

4x 90%

Front Squat

5x 70%

4x 80%

3x 85%

3x 90%

WOD

For Reps in 10 Min
Buy In of

20 Deadlifts

15 Power Cleans

10 Shoulder to Overhead
RX: 185/125

INT: 135/95

SC: 95/65
Then in the time remaining

Max Bar Facing Burpees
*Score is number of burpees

see comments
22
Saturday

Foundation

Deadlift

6 @ 65%

4 @ 75%

2 @ 85%

1 @ 90%

1 @ 95%

1 @ 95+%

WOD

Teams of 3
20 Min AMRAP (Cal)

Row for Calories
*Teams of three will row for total number of calories.  One partner row at a time

see comments
21
Friday

Foundation

Max Distance Broad Jump (10 min)

Max Height Box Jump (15 min)

1 Rep Max Power Clean (15 min)

WOD

see comments
20
Thursday

Foundation

Hatch 4-2

Back Squat

8×65%

8×70%

8×75%

8×80%

Front Squat

5×60%

5×65%

2x5x70%

WOD

RomWod

Quick Hips

see comments
19
Wednesday

Foundation

Handstand Walk Practice

  • Inverted
  • Shoulder Taps
  • Hips Taps
  • Assisted Walking
  • Handstand Walking

WOD

For Time

50 Inverted Burpees

see comments
18
Tuesday

Foundation

Tall Snatch

Work to a heavy triple (perfect form)

WOD

For Time

1,000 meter Row

see comments
17
Monday

Foundation

Hatch 4-1

Back Squat

8×65%

8×70%

6×80%

6×85%

Front Squat

5×70%

5×75%

5×80%

5×85%

WOD

5 RFT
6 T2B

6 Box Jumps 30/24″

6 Push Balls 20/14#

see comments
15
Saturday

Foundation

2 Rounds For Time

10  Inverted

burpee

15 T2B

200m Sprint

 

WOD

Teams of 3

For Time
Ground to overhead
50 (95/65)

40 (135/95)

30 (155/115)

20 (185/125)

10 (205/135)
20 Minute Time Cap
*One Person is working at a time. You can power snatch, squat snatch, clean and jerk, etc.

see comments
14
Friday

Foundation

EMOM  10 minutes Min 1: 10 nose to wall Hip taps

Min 2: 20 Banded Good Mornings (Heavy)

WOD

E5MOM for 25 Min
RX:

20 Wallballs 20/14

20 Box jumps 24/20

20 Pullups

20 cal AB/Row
INT:

15 Wallballs

15 Box jumps

15 Pullups

15 cal AB/Row
SC:

12 Wallballs

12 Box jumps

12 Jumping pullups

12 cal AB/Row

see comments
13
Thursday

Foundation

Hatch 3-2

Back Squat

10×60%

10×65%

8×70%

8×75%

Front Squat

5×60%

5×65%

2x5x70%

WOD

10 Minute AMRAP
50 DU

10 DB Push Press 50/35
*Scale to Dynamic Singles or Singles as needed

see comments
12
Wednesday

Foundation

E4MOM for 20 Min
4 C&J Attempts

*Note the total successful lifts and heaviest C&J completed

WOD

3 RFT

RX:
4 SDHP
8 OH Lunge
12 Good mornings

RX: 115/80
INT: 95/65
SC: 75/45

Cap: 12 Minutes

see comments
11
Tuesday

Foundation

EMOM 9 Minutes

Min 1: 20/15 cal Row

Min 2: 2 Rope Climbs

Min 3: 20 GHD situps

WOD

12 Minute AMRAP
12 Strict Single arm OH Presses with DB/KB (Moderate)

12 Goblet Step-ups 24/20

12 Push Ups
Perform 6 presses with L then 6 with R

see comments
10
Monday

Foundation

Hatch 3-1

Back Squat

8×65%

8×70%

6×80%

6×85%

Front Squat

5×60%

5×70%

5×75%

5×80%

WOD

E2MOM for 10 Min
5 Power Snatch

Bar Facing Burpees
RX: 70%/10

INT: 60%/8

SC: 50%/6

see comments
8
Saturday

Foundation

Movement Review

WOD

Teams of two

For Time
40 KB SDHP 70/53

40 Ring Dips

1000m Row

100 DU

30 SDHP

30 Ring Dips

1000m Row

100 DU

20 SDHP

20 Ring Dips

1000m Row

100 DU

see comments
7
Friday

Foundation

E3MOM 15min

10 DB bench press

10 DB Row/arm

WOD

Max Reps in 15 Minutes of
20 OH Lunge with MB

Max unbroken Wall Ball Shots
*Score is total number of wall balls

see comments
6
Thursday

Foundation

Hatch 2-2

Back Squat

10×60%

8×70%

8×75%

8×80%

Front Squat

5×60%

5×65%

2x5x70%

WOD

For Time:

Run 200m

8 Deadlift 275/185

15 HSPU

8 Deadlift 275/185

Run 200m
Cap: 10min

see comments
5
Wednesday

Foundation

Complex
¼ OHS + ½ OHS + ¾ OHS + OHS
3×3 heavy triple

WOD

Option 1

9-7-5 for time:

Power Clean 85%
Ring Muscle-Up

Option 2

For time:

15 Power Cleans 65%
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

see comments
4
Tuesday

Foundation

EMOM 12min
Min 1: HSW 25ft
Min 2: 40 sec Chin over bar hold
Min 3: 2 MU or 6C2B

WOD

21-15-9
DB Thruster (moderate)
Burpees

Cap: 15min

see comments
3
Monday

Foundation

Hatch 2-1
Back Squat
10×60%
8×65%
6×70%
6×75%
6×80%
Front Squat
5×60%
5×70%
2x5x75%

WOD

3 RFT

15 KB Swing (Moderate)
8 Double Taps
15 GHD

Cap: 12min

see comments
1
Saturday

Foundation

Hi-hang Power Snatch

Find 1rm

WOD

Team “Kelly”

In Teams of 2:

5 RFT:

Run 400M

30 Box jump, 24/20

30 Wall Ball 20/14
Teammates run together. One teammate works at a time on box jumps and wall balls

see comments

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