Tues, Oct 15, 2019

WOD

1) 6 min Emom

Lsit 30 sec hold

HSPUs Rx1 8/5 strict, Strict Rx2 5/2 or Kip 8, Rx3 15/10 push-ups

2) Bench Press

2 x 4 same only 1 min rest once set is complete

3 x 3 same only 1 min rest once set is complete

4 x 2 same only 1 min rest once set is complete

3) 3 Rnds

3 Rope Climbs

3 Split jerk Rx1 205/145, Rx2 165/115, Rx3 135/85 (from the ground)

Mon, OCt 14, 2019

WOD

1) 9 min emom

Row Cals Rx1 16/12, Rx2 13/10, Rx3 10/8

Box Jumps Rx1 25, Rx2 20, Rx3 15

GHDSU Rx1 20, Rx2 17, Rx3 14

2) Front Squat

5 x 3 all same weight

3) 15 min amrap

Run 200m

T2B Rx1 15, Rx2 12, Rx3 9

6 squat cleans Rx1 155/110, Rx2 135/95, Rx3 115/75

Tues, OCT 8, 2019

WOD

1) 8 min emom

S2O Rx1 25, Rx2 20, Rx3 15 - 75/55#

Row cals Rx1 15/12, Rx2 13/10, Rx3 11/8

2) Bench Press

6 sets

alternating sets between 20 reps and 3 reps

3) 2 RFT

Peg Boards Rx1 3, Rx2 1, Rx3 3 Rope climbs

Pwr Snatches Rx1 15, Rx2 10, Rx3 7 - 95/65

Sled Pull D/B 45/25

Burpees 10

Mon, Oct 7, 2019

WOD

1) Weighted GHDSU

4 x 8 (KB Rx1 53/35, Rx2 44/26, Rx3 35/20)

1 min Rest between sets

2)Backsquat

6 sets of alternating 20 reps and 3 reps

20 reps @ 60% 1RM/ 3 reps @ 85% 1RM

3)16 min amrap

Run 200m

Box Jumps Rx1 15, Rx2 12, Rx3 10

T2B Rx1 15, Rx2 12, Rx3 10

15 Kb swings Rx1 70/53, Rx2 62/44, Rx53/35

Fri, Oct 4, 2019

WOD

1) 5 min emom

weighted Planks Rx1 55/35, Rx2 45/25, Rx35/15

35 sec Hold Rx1 Start 30 sec with 8/5 push-ups, Rx2 5/3 push-ups, Rx3 Hold

2) Bench Press

2 x 5 same

2x 4 same can not be more than 20# heavier than previous set

2 x 3 same /same as above

3) 3 RFT

Sled Pull D/B 45/25

Hspus Rx1 15, Rx2 10, Rx3 15/8 push-ups

10 Sumo Hi Pull (Set has to be Tng or 5 Burpee penalty) Rx1 115/75, Rx2 95/65, Rx3 75/45

10 S2O - Same weights as above

Wed, Oct 3, 2019

WOD

1)9 min emom

10 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20 (DB in each hand hold by side)

20 DB Deadlift Rx1 50/35, Rx2 40/25, Rx3 35/20

10 DB Pwr Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

2)Backsquat

2 c 5 same

2 x 4 same

2 x 3 same

3) For Time (11 min cap)

27,21,15,9 reps of

Wallballs Rx1 30/20# , Rx2- 3 20/14#

Row Cals

Put Rowers by Rig

WED, OCt 2, 2019

WOD

1) For Time

Run 400m Fwd/400m Bkwds

3 Rnds

Bike .4/.3 miles

5 push-ups

Row 150/135m

5 Burpees

Ski 150/135m

5 air squats

Run 200m Fwd/200m Bkwd

2 Rnds

Same as above

Run 100m Fwd/100m Bkwd

1 Rnd

Same as above

Monday, Sept 30, 2019

WOD

1)9 min emom

1-3mins 6 Squat Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

4-6mins Box Jumps Rx1 18, Rx2 16, Rx3 14

7-9mins Bike Cals Rx1 16/12, Rx2 14/10, Rx3 12/8

2) Front squat

5 x 3 ascending

3) 10 min amrap

Run 200m

T2B Rx1 15, Rx2 12, Rx3 10

10 Power Snatch Rx1 155/105, Rx2 135/85. Rx3 115/65

THURS, SEPT 26, 2019

WOD

1)Wallball “Disaster”

Rx1 125 reps, Rx2 105 reps, Rx3 85 reps

Using a 20/14# WB do as many reps ASAP at the 1st min do One Burpee, then continue with WB on 2nd min do Two Burpees, every min add a Burpee, continue until you reach WB reps

Burpee standard = Hop and clap

2) Deadlift

5 x 4 ascending

3) 3 RFT

50 sit-ups

25 Box Jump Overs

FRI, SEPT 20, 2019

WOD

1) 9 min emom

16 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55

Row cals Rx1 16/13, Rx2 14/11, Rx3 12/9

Lsit 30 sec hold

2)Bench Press

5 x 4 ascending

30 sec hold /set / 30 sec hold

3) Max pullups

MIN 20 pull-ups

once you come off the bar Set is done or 20 minimum

Thurs, Sept 19, 2019

WOD

1) 8 min Emom

Wallballs Rx1 17(30/20#), Rx2 14(30/20#),

Rx3 14 (20/14#)

10 Front Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Backsquat

Hold 30 sec/set/Hold 30 sec (Holds at top)

5 x 4 ascending

3) SLed Push Ladder

3 D/B

2 mins Rest

2 D/B

1 min Rest

1 D/B