1) 6 min emom
Front Rack Lunges Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Front Squat
5 x 4 ascending
3) 3 RFT
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55
T2B Rx1 25, Rx2 20, Rx3 15
Row 250/225m
Wednesday, June 12, 2019
WOD
FIght Gone Bad
each Rep is a point/ everyone will have a scorekeeper
3 RNDs
1 min Push Press 75/55
1 min Wallballs 20/14#
1 min Box Jumps 24/20
1 min Sumo Deadlift HiPull 75/55
1 min Max Calories Rower
1 min Rest
Tuesday, June 11, 2019
WOD
1)8 min emom
Handstand Walk Rx1 40 ft, Rx2 20ft, Rx3 40 sec Handstand Hold
GHDSU Rx1 18, Rx2 15, Rx3 12
2) Push Press
5 x 3 ascending
3) 9 min amrap
Pullups Rx1 25, Rx2 18, Rx3 12
12 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
12 S2O same as above
Monday, June 10, 2019
WOD
1) 8 min emom
Kb swings 53/35 Rx1 20, Rx2 17, Rx3 14
2 Backsquat holds in Bottom Rx1 185/125, Rx2 155/105, Rx3 135/85 - 15 sec hold/15 Rest /15 sec hold
2) Backsquat
Superset 10 reps @ 60 then 2 reps @ 85%
(So a set of 10 add weight then immediately set of 2)
4 x all at same weight
3) 3 RFT
Row 300/240m
15 Deadlift Rx1 205/ 145, Rx2 165/115, Rx3 135/85
9 Burpees Over Bar
6 Hang Cleans - same as above
(Cleans should be heavy)
Friday, June 7, 2019
WOD
1) For Time
50 pull-ups Rx1 C2B , Rx2 Chin Over, Rx3 35 chin Over pullups
2)Bench Press
7 x 3 ascending
3) 2 RFT
3 Peg Boards Rx2 3 Rope Climbs, Rx3 2 Rope climbs
15 S2O Rx1 135/95, Rx2 115/75, Rx3 95/55
Row 300/270m
15 Sumo Hi Pull
Thursday, June 6, 2019
WOD
1)8 min emom
Wallballs
Rx1 20, Rx2 17, Rx3 14
10 Pwr Cleans - TNG Rx1 165/115, Rx2 135/85, Rx3 115/55 (if u drop BB 5 Bar Over Burpees)
2) 4 Rnds
Sled Push D/B 45/25
5 Backsquat Rx1 275/185, Rx2 245/165, Rx3 205/145
3) For Time
Bike cals 50/40
Wednesday, June 5, 2019
WOD
35 min amrap
100 sit-ups
Run 800m
30 one arm DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike 2/1.8 miles
30 one arm DB OH squats
Tuesday, June 4, 2019
WOD
1) 3 RFT
Strict Pullups - Max Effort
1 min Rest
Strict HSPUs - Max Effort Rx2 pushups
1 min Rest
2) From The Ground - 6 sets ascending
3 Pushpress / 1 split
3) Row/Ski Intervals
750 m
1 min Rest
500 m
1 min rest
250 m
1 min rest
then same intervals on Ski
June 3, Monday, 2019
WOD
1)10 min amrap
Bike 15/12
10 Hang PWR Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Backsquat
5 x 5 ascending
3) 10 min amrap
Rower 250/225m
10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
20 Box Jumps 24/20
Saturday June 1, 2019
WOD
9 min amrap - Street
Sled Drag - 200m Backwards (Go towards Lakeview) 90/70
Yoke Carry - 200m (Start at North driveway/Old Box) 100/Empty
Run 200m
2 mins transition
9 min amrap - Yard
shuttle Run -each partner
20 T2B
shuttle Run
30 Pull-ups
shuttle Run
Lunges D/B - one partner lunges down and one partner lunges back
2 mins - transition
9 min Amrap - Box
Slamball Toss - 6 x 40 feet (3 each)
20 Bear Complex 95/65
40/32 Bike Cals
Friday, May 31, 2019
WOD
1) Ski Tabata - Max Calories (No reset)
3 mins Rest
Row Tabata - Max Calories (No reset)
2)Bench Press
7 x 2 ascending
3) 3 RFT
10 Slamball Rx1 150/100, Rx2 100/70, Rx3 70/50
PegBoard Rx1 3, Rx2 1, Rx3 3RC
10 Db Hang Clean/Jerk Rx1 50/35, Rx2 40/25, Rx3 35/20
Thursday, May 30, 2019
WOD
1)8 min emom
8 Front Rack Lunges Rx1 185/125, Rx2 155/105, Rx3 135/85
30 sec Hold - Lsit
2)Front Squat
7 x 2 ascending
3) 9 min amrap
10 Deadlift 135/85
5 Hang Clean 135/85
5 Burpees Over Bar
Dus 75
Bike 15/12 cals
Wednesday, May 29, 2019
Time Cap 30 mins
Run 400m
25 Box Jumps 24/20
25 Wallballs 20/14
25 KB swings 53/35
Ski 500/450m
25 Box Jumps
25 Wallballs
25 KB swings
Row 500/450m
25 Box jumps
25 Wallballs
25 KB swings
Bike 1/.9 mile
25 Box Jumps
25 Wallballs
25 KB swings
Tuesday, May 28, 2019
WOD
1) 8 min emom
12 Power Snatch Rx1 95/65, Rx2 75/55, Rx3 65/45
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Push Press
6 x 2 ascending
3) 2 RFT
Row 250/225m
8 Burpees over the Rower
1 min transition
Ski 250/225m
8 Target Burpees
1 min transition
Friday, May 24, 2019
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) 15 min amrap
3 Rope climbs
10 Slam ball 100/70
Run 200m
Thursday, May 23, 2019
WOD
5 RFT
5 Burpee Box Overs 24/20
2 Sled Push D/B 45/25
5 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2)Front squat
4 x 4 ascending
3) For Time
300 Dus
5 min Cap
Wednesday, May 22, 2019
WOD
For Time
3 - Run 400 m
30 sec Rest between Runs
3 - Row 500/450m
30 sec Rest between Rows
3 - Ski 500/450m
30 sec Rest
3 - Bike .7/.6 miles
30 sec Rest
Tuesday, May 21, 2019
WOD
1)Shoulder Press
5 x 3 ascending
9 min Amrap
15 S2O Rx1 115/75, Rx2,95/65, Rx3 75/55
5 Bar Facing Burpees
10 Pwr Cleans
3 mins Rest
100/75 push-ups For Time
Monday, May 20, 2019
WOD
1)8 min Emom
Wallballs Rx1 20 Rx2 17, Rx3 14
20/14=
KB Swing Rx1 20, Rx2 17, Rx3 14
53/35#
2)Front Squat
5 x 3 ascending
3) 3 RFT
Bike 15/12 cals
Run 400m
Row 15/12 cals
Friday, May 17, 2019
WOD
1)2 Rounds
Bike 30 sec - Max Calories
1 min transition
Row 30 sec - Max Calories
1 transition
Ski 30 sec - Max Calories
1 min transition
2) Push /Pull strength
Bench Press 5 x 5 heaviest weight you can maintain
Strict Pullups 5 x Rx1 12/8, Rx2 9/5, Rx3 6/2
3) 2 RFT
Rope Climbs Rx1 4, Rx2 3, Rx3 1
10 reps S2O Rx1 155/105, Rx2 135/85, Rx3 115/65
Muscle Ups Rx1 7/5, Rx2,3/2 Rx3 Bar Muscle UPS 5/3
10 Pwr Cleans - Same as above