WOD

PAST WODS

Sep

24
Monday

Foundation

Points of Performance:

Thrusters, Pull Ups, and Burpees

WOD

For Time:

 

“Fire Alarm”

3 Rounds of the “Bergeron Beep Test”*
600m Run
3 Rounds of the “Bergeron Beep Test”
600m Run
3 Rounds of the “Bergeron Beep Test”


*“Bergeron Beep Test”
7 Thrusters(75/55)
7 Pull-Ups
7 Burpees

 

18min CAP

 

see comments
22
Saturday

Foundation

Movement Review

WOD

“Sasquatch” (Teams of 3)

 

For Time (30 Minute Time Cap):

250 Clean and Jerks

  •  

*On the 0:00, 5:00, 10:00, 15:00, 20:00:

All three relay

15/10 Calorie Row

10 Toes to Bar (scaled to knee raises)

When first teammate is through they can begin C&J

  •  

Weight Climbs Every 50 Reps:

Weight 1: 75/45

Weight 2: 95/65

Weight 3: 115/80

Weight 4: 135/95

Weight 5: 155/105

 

Add one second to time cap (30:00) for every uncompleted rep.

see comments
21
Friday

Foundation

Max Unbroken Pull Up Progression

Strict Pull Ups
Kipping Pull Ups
C2B Pull Ups, or
Butterfly Pull Ups

WOD

10 Rounds of

1 min round
6 Burpees over the bar
Max reps Zercher Squats 135/95

Rest 2 min between Rounds

Score is total number of Zercher Squats performed in 10 rounds.

see comments
20
Thursday

Foundation

Split Jerk

20 minutes to find 1 RM

WOD

Sprints
100 m x 5
Rest 3 min
50 m x 5
All Max effort

Score is completion of all 10 runs. Not for Time.

see comments
19
Wednesday

Foundation

Clean Complex

1 Clean Pull

+ 1 Hang Power Clean

+ 1 Squat Clean

 

Work up to a heavy complex for the day.

WOD

12 min AMRAP

9 KB Swings 53#/35#

6 Burpee Box Jump Overs, 24″/20″

3 L-sit Pull-ups

 

Scale L-Sit Pull Ups to Knee Tuck Pull Ups. Further scaling for Pull Ups will be our regular Pull Up scalings + 15 second L-Sit or knee tuck hang from the bar.

see comments
18
Tuesday

Foundation

Front Squat

15 min to work up to a heavy double

WOD

2010 Games WOD

“Air Force”

 

For Time

20 Thrusters (95/65)

20 Sumo DL High-Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

4 Burpees at the top of each minute, including the start

see comments
17
Monday

Foundation

Split Jerk

4-4-2-2-1-1-1

Work sets start at 50% and work up in weight.

WOD

For Time:

150 Lunge Steps (Alt)

Then

15-12-9

Pull Ups 

Toes To Bar 

 

Regular scalings for Pull Ups and T2B

 

Running clock. One score.

 

see comments
15
Saturday

Foundation

For Time:

7 Rounds of

3 HSPU (Scaled to DB presses)

5 Burpees

WOD

Teams of 2:

For Time:

50 Pull-ups

200 Meter Atlas Stone Carry at hips 65/35

30 Thrusters (95/65)

400 Meter Atlas Stone Carry at shoulders 65/35

30 Thrusters (95/65)

200 Meter Atlas Stone Carry at hips 65/35

50 Pull-ups

One partner must be doing single unders while the other works. If one partner is not jumping during the pullups and thrusters then the reps for work completed must not be counted.

Carry is done in 50 m Section with partners alternating with one partner taking rest. Use our regular Pull Up scalings, as needed.

see comments
14
Friday

Foundation

Snatch Complex

1 High Pull

+ 1 Hang Power Snatch

+ 1 Squat Snatch

 

Work up to a heavy complex in 15 min

WOD

In 8 minutes find Max Distance Carry Single Arm Barbell Carry 75/45

(Must perform 10 Air Squats each time the barbell is set down)

 

Then

 

21-15-9

KB Swings 53/35

Box Jumps 24/20

see comments
13
Thursday

Foundation

Complex

1 Power Clean

+1 Squat Clean

+ 2 Split Jerks

 

Work up to a heavy complex in 15 min

WOD

5 RFT:

15 Wall balls 20/15

15 Power Cleans 95/65

see comments
12
Wednesday

Foundation

Pull Ups Series
10min to complete
Level 1
-2 sets of 10 Rings Rows
-2 sets of 5 Toe Assisted Pull Ups
-2 sets of 5 Jumping Pull Ups with a 2 sec hold at the top
-3 attempts at a strict Pull Ups
Level 2
-2 sets of 3 Strict Pull Ups (Focus on Hollow position at top)
-2 sets of 5 Kip Swings
-2 sets of 7 Kipping Pullup Attempts
-2 attempt at max unbroken kipping pullups
Level 3
-2 sets of 5 Strict Pull Ups Unbroken (Focus on Hollow position at top)
-2 sets of 12 Unbroken Kipping Pullups
-2 sets of 7 Unbroken Kipping C2B Pull Ups
-1 attempt at max unbroken kipping C2B Pull Ups

WOD

3 RFT:
30 Double Unders
20 GHD Sit-ups
10 Ring Dips

 

Scale Dubs to 2:1 Singles, GHD Sit Ups to MB Sit Ups, and Ring Dips to Toe-Assisted Ring Dips/Box Dip

 

Rest 5 minutes, then…

 

For time:
150 Double Unders
20 Toes-to-bar
20 Ring Dips

Scale T2B to K2Es, Knee Raises, or Toes to Rig

see comments
11
Tuesday

Foundation

Movement Review

WOD

9/11 Tribute WOD

For Time

2001 meter Run

11 Box Jumps (30/24)

11 Thrusters (125/85 lb)

11 Chest-to-Bar Pull-Ups

11 Power Cleans (170/115 lb)

11 Handstand Push-Ups

11 KB Swings (32kg/24kg)

11 Toes-to-Bar

11 Deadlifts (170/115 lb)

11 Push Jerks (110/75 lb)

2001 meter Row

 

Athletes may start with Row and end with Run, or start with Run and end with Row.

Scale C2B Pull Ups to regular kipping, strict, jumping, or toe-assisted Pull Ups. Or to Ring Rows. HSPUs are scaled to seated DB presses. T2B scaled to K2E or knee ups.

see comments
10
Monday

Foundation

Split Jerk

5@50%

4@60%

3@70%

2@80%

1@90%

3@70%

WOD

12 min AMRAP

 

6 OH Squats 95/65

12 Burpees

6 Pull Ups

 

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

see comments
8
Saturday

Foundation

Movement Review

WOD

For Time:

2 Mile Run

25 Burpee Pull ups

20 Clean and Jerks 75#/45#

25 KB/DB Box Step Ups

53#s/35#s 20″/16″

20 Thrusters 75#/45#

1000m Row

 

Rx Burpee Pull Ups need to start with a bar that is 6” above athlete’s standing reach.

Scale the Pull Up portion of the movement to Jumping Pull Ups or Ring Rows (25 Burpees + 25 Ring Rows)

see comments
7
Friday

Foundation

Pull up Series

10min to complete

Level 1

-3 sets of 10 Rings Rows

-3 sets of 5 Toe Assisted Pull ups

-3 sets of 5 Jumping pull ups with a 2 sec hold at the top

-3 attempts at a strict pull up

Level 2

-3 sets of 3 Strict Pull Ups (Focus on Hollow position at top)

-3 sets of 5 Kip Swings

-3 sets of 5 Kipping Pullup Attempts

-1 attempt at max unbroken kipping pullups

Level 3

-3 sets of 5 Strict Pull Ups Unbroken (Focus on Hollow position at top)

-3 sets of 8 Unbroken Kipping Pullups

-3 sets of 4  Unbroken Kipping C2B Pull ups

-1 attempt at max unbroken kipping C2B pull ups

WOD

6 Rounds

15 Kb Swings 53/35

12 Step Ups 32/26

50 Double Unders

-Rest 1 minute-

Score 1 is fastest round

Score 2 is difference between fastest round and slowest round.

see comments
1
Saturday

Foundation

Teams of 2

 

Team WOD 1:

 

For Time:

10-9-8-7-6-5-4-3-2-1

Burpee Box Jumps

Front Squats 155/105

 

1 partner works at a time.

WOD

Team WOD 2:

“LOD”

 

For Time:

4 rounds:

10 Snatches (135#/95#)

50 Double Unders

 

Rest 5 min

then

 

12-9-6

C&J (135#/95#)

Pullups

Ring Dips

 

Running clock

Scale Dubs 2:1 Singles, Pull Ups to Ring Rows, and Ring Dips to Toe Assisted Ring or Box Dips

see comments

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