Fri, March 2020
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) Backsquat
6 x 2 ascending
3) Sprints
1 - 800m - rest 2:00 after
2 x 400m - rest 1:30 between
3 x 200m - rest 1:00 between
Thurs, March 5, 2020
WOD
1) 3 RFT
15 PWR Snatch Rx135/95, Rx2 115/75, Rx3 95/65
15 Bar facing Burpees
2) Bench Press
6 x 4 ascending
3) 7 mins - Running clock
Max Distance
Handstand Walk
OR
Max Time
Handstand Hold
WED, March 4,2020
WOD
1) 35 min cap
Rx1 5Rnds, Rx2 4Rnds, Rx3 3Rnds
Run 200m
10 GHDSU
Bike .5/.4
10 KB swings 53/35
Row 250/225m
10 Wallballs 20/14
Ski 250/225m
10 Box jump Overs 24/20
Tues March 3, 2020
WOD
1) 5 Rnds
5 push-ups
10 pull-ups
15 sit-ups
2) Push Press
4 x 10 ascending
3) Split jerk (out of Rack)
work up to Heavy Single
Mon, March 2, 2020
WOD
1) For Time
100 Air Squats
10 Target Burpees
50 Wallballs 20/14
2) Deadlift
2 x5 same
2 x 4 same
2 x 3 same
3) 2 RFT
Row 25/20 cals
12 Pwr cleans 135/95
FRI, FEB 28, 2020
WOD
1) 8 min emom
Rope Climb Rx1 3, Rx2 2, Rx3 1
C2B or pull-ups Rx12, Rx10, Rx3 8
2) Bench Press
7 x 3 ascending
3) 7 min Emom
6 T2B
36 Power Snatch 95/65
Start with T2B then do as many Power Snatch in the min as you can. Every min repeat the sequence till you finish 36 Snatches
(Lin and Nadine did it in 2 and 3 rounds Respectively!!! Good Luck)
Thurs, Feb 27, 2020
WOD
8 min emom
10 Front rack lunges Rx1 185/125, Rx2 155/105, Rx3 135/85
15 GHDSUs
2) Backsquat
3 x 12 65% 1RM - all sets
3) Ski intervals
For Time
750/675m
1 min rest
500/450m
30 sec rest
250/225m
Mon, Feb 26, 2020
WOD
For Time
Bike 5/4.5 miles
10 Turkish Getups Rx1 45/35 BB, Rx2 50/35 DB, Rx3 40/25
Row 2,000/1,800m
10 Manmakers Rx1 50/35, Rx2 40/25, Rx3 35/20
Ski 2,000/1,800m
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
Tues, Feb 25, 2020
WOD
1) Power Snatch
6 x 3 TNG ascending
2)Shoulder Press
DB - Seated, back against wall, Press at Same time
5 x 5 ascending
3) For Time
25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
25/ 20 push-ups
25 sumo hi pull w/KB
25 HSPUs
15 same movements as above
15/12 push-ups
5 same movements as above
5/4 push-ups
Mon, Feb 24, 2020
WOD
1) 4 Rnds For Time
25 situps/ 30 sec plank
2) Backsquat
4 x 7 ascending
3) For Time
50 Wallballs 20/14#
40 cals Ski
30 One Arm DB Snatch 50/35#
20 Box jump overs 30/24”
15/12 Rx1 Bar Muscle ups, Rx2 C2B pullups, Rx3 pull-ups
FRI, FEB 21, 2020
WOD
1)Benchpress
6 x 2 ascending
2) FGB
3 Rounds (Max Effort)
1 min WBall 20/14#
1 min Push Press 75/55
1 min Box jumps 24/30
1 min Row cals
1 min Sumo Hi Pull 75/55#
1 min rest
Thurs, Feb 20, 2020
WOD
1) 8 Rnds
100m
10 sec rest
2) Deadlift
5 x 4 ascending
3) 3 Rnds
15 DB Front squats Rx1 50/35, Rx2 40/25, Rx3 35/20
20 DB one arm Snatch
Run 200m
Wed, FEB 19, 2020
WOD
For Time
Sled Push D/B 45/25
Run 800m
Sled Push D/B 45/25
35 Wallballs 20/14
Bike 2/1.8 miles
35 Wallballs
35 Box jumps 24/20
Ski 1,000/900m
35 Box jumps
35 KB swings 53/35
Row 1,000/900m
35 KB swings
Tues, Feb 18, 2020
WOD
1) Situps
150 for Time ( 4 min cap)
2) Shoulder Press
5 x 3 ascending
3) 3 RFT
15 pull-ups Rx1 C2B, Rx2 chin over, Rx3 10 pull-ups
15 KB swings Rx1 80/62#, Rx2 70/53, Rx3 62/45
Ski Rx1 15/12cals
Mon, Feb 17, 2020
WOD
1) 5RNDs
5 Pwr Cleans 135/95 (TNG)
5 Bar facing Burpees
Rx1 30 sec Rest, Rx2 45 sec Rest , Rx3 1 min
3 mins Rest then
5 Pwr Snatch 135/95
5 Bar Facing Burpees
Rx2 4/4, Rx3 3/3 - 1 min rest between Rnds
2) Squat Complex
OH Sq/Fr Sq/Bk Sq
4 x 9 (3 of each) (40%, 60%, 80% of 1RMBSq) all sets same.
3) Bike
75/60 cals - 6 min cap
FRI, FEB 14, 2020
WOD
1) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10
S2O 135/95# Rx1 15, Rx2 10,Rx3 6
Row 250/225m
2) Bench Press
4 x 10/ 4 x 2
do a set of 10 reps at 65% then change weight and right into set of 2 reps at 80%
3) 8 min amrap
Pull sled D/B 25/Empty
Thurs, Feb 13, 2020
WOD
1) Power Clean - 15 mins
work up to heavy single
2) Deadlift
6 x 3 ascending
3) 3 RFT
Bike Rx1 20/16 cals , Rx2 16/13, Rx3 12/10
8 Slam Balls Rx1 150/100, Rx2 100/70, Rx3 70/50
25 Sit-ups
WED, FEB 12, 2020
WOD - Time cap 32 mins
Terrible TWOs
Run 2 miles
200 DUs
Row 2,000/1,800m
Bike 2/1.8 miles
Tues, Feb 11, 2020
WOD
1) For Time (Time Cap 12 min)
50 pull-ups
50 GHDSUs
50 push-ups
2) Push Press
5 x 5 ascending
3) Ski intervals
750m
1 min rest
500m
30 sec rest
250m
MON, FEB 10, 2020
WOD
1) 8 min Emom
WAllballs Rx1 20, Rx2 17, Rx3 14
”Layup” Box Jump Overs Rx1 14, Rx2,12, Rx3 10 24/20”
Take Two steps- Left step/jump off Right
Right Step /Jump off Left
2) Backsquat
4 x 3 - each rep pause in bottom for 10 sec. Ascending
3) Isabel
30 Snatches For Time 135/95