WOD

PAST WODS

Jan

16
Tuesday

Foundation

14min AMRAP
5 Power Snatch 95/65
10 Box Jump Over 16/12

WOD

12min CAP
4 Hang Cleans
4 Front Squats
4 Shoulder to OH
Barbell should be setup at 80% of 1RM S2OH

see comments
15
Monday

Foundation

Test Out
20min to establish 1RM Thruster (from rack)

WOD

Test Out
20min AMRAP
Max Thrusters 135/95
EMOM perform 3 Burpees
Rx+ 5 Burpees
Int: 115/75
Sc: 95/65
Record Total Thrusters performed.
First minute is all thrusters

see comments
13
Saturday

Foundation

Movement Review 

WOD

Team Whitten

5 RFT
22 KB Swings 32/24k
22 Box Jumps 24/20
400m Run
22 Burpees
22 Wallballs 20/15

Rx+: Solo

One person works at a time. Divide reps up as needed

Runs are done together (within arm length of partner or 3 burpee penalty for buddy abandonment).

see comments
12
Friday

Foundation

WOD

The Lyon

5RFT

7 Squat Cleans 165/115
7 S2OH 165/115
7 Burpees C2B

Rest 2 min between rounds

Rx: Bar is 6” above fully extended arm height.

25 minute cap

 

Then

ROMWOD

see comments
11
Thursday

Foundation

E3MOM 12min
10 KB SDHP
8 KB KB Swings
6 KB Goblet Squats
4 KB Snatches
2 Single-arm KB OHS

Scale OHS to 2:1 single arm OH Lunges

MUST alternate EVERY rep on KB snatches and OHS(every 2 reps for lunges)

Rx+: 70/53 lbs
Rx: 53/35 lbs
Int: 35/26 lbs
Sc: OH Lunges

WOD

Overhead Squat
3 Rep Max

see comments
10
Wednesday

Foundation

Movement Review

WOD

800m Run or 1000m row
Then…

5RFT
15 T2B
10 DB squat Cleans 50’s/35’s
5 MU (any style)

Int:15 Ring dips
Sc: 10 ring dips

5 Burpee penalty for dropping the Dumbbells.

see comments
9
Tuesday

Foundation

4min AMRAP
5 Power Snatches 95/65
10 Power Wallball 20/15

4min AMRAP
5 Power Snatches
2 Wallclimbs

4min AMAP
5 Power Snatches
10 calories assault bike/rower

Rest 2 min between amraps

WOD

Max reps Push press 135/95
Rest 2min
Max reps Push Jerk 155/105
Rest 2min
Max reps split jerks 185/125

see comments
8
Monday

Foundation

Practice Rope Climbs
Then

Teams of 2
6 Minute AMRAP
Max Stone to shoulder 65/35

Partner A will perform 2 rope climbs while partner B will perform Max Stones to shoulder. Once the rope climbs are complete, they alternate.

2:1 G2S

WOD

12min AMRAP

1 Squat Snatch 155/105
3 Clusters 155/105
30 Double Unders

Int: 135/95

Sc: 115/80 Power Snatches and singles

see comments
6
Saturday

Foundation

Movement Review

WOD

“Clovis”
For Time
In teams of two complete

10mile Run
150 Burpee Pullups

1 Partner runs 400m while the other partner does burpee pullups. Switch every 400m until complete

40min CAP

see comments
5
Friday

Foundation

Max Unbroken Double Unders
8 min to find max set
then
10min ROMWOD
https://app.romwod.com/workout/open-prep-2017-day-4-thrusters

WOD

5 Rounds, For Total Reps in 15 minutes

15 Seconds Thrusters
45 Seconds Rest
15 Seconds Strict Pull-Up
45 Seconds Rest
15 Seconds Deadlifts
45 Seconds Rest

Rx:155/105

see comments
4
Thursday

Foundation

8 Round Tabata
Pistols

WOD

Florida Fish and Wildlife Conservation Commision Memorial WOD

In memory of Officer James L Cook

4 Rounds for Time
20 MB Jumping Lunges (20/15)
200m Run
30 Situps
200m Run
30 Pushups

30min CAP

see comments
3
Wednesday

Foundation

15min AMRAP

Teams of 2
Both partners working at the same time

One partner rowing at all times. May only row max of 500m per turn on the rower.

One partner completes
10 Front Squats @50%
15 Toes to Bar

Score is total distance rowed combined

WOD

7min EMOM

3 Push Press 165/120
3 Bar-Facing Burpees

see comments
2
Tuesday

Foundation

Snatch complex

1 Snatch Pull
+ 1 Snatch High Pull
+1 Squat Snatch
+1 OHS

Work up to 60% of 1RM
Must complete 10 total sets from empty bar to 60%

WOD

18MIN EMOM

EMOM for 6 min:
15 wall ball (20/14)
EMOM for 6 min:
4 barbell rollouts
EMOM for 6 min:
40 double-unders

Int:
40 Second plank
20 Double Unders

SC:
30 Second Plank
10 Double under attempts or 40 dynamics

see comments
1
Monday

Foundation

Movement Review

WOD

“2018″
For Time:
Run 800m
20 pullups
30 pushups
40 situps
50 squats
60 double-unders
18 Ground to OH (95/65)
60 double-unders
50 squats
40 situps
30 pushups
20 pullups
Run 800m

see comments

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