Mon, March 16, 2020

WOD

1)9 min amrap

Box Jumps Rx1 18, Rx2 16, Rx3 14

Wallballs Rx1 20, Rx2 16, Rx3 14

GHDSu Rx1 16, Rx2 14, RX 3 12

2) Backsquat

5 x 4 ascending

3) 3 RFT

10 Slamball 100/70

Bike 25/20 cals

Fri, MaRch 13, 2020

WOD

1) For Time

5 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85

1 Rope Climb

4 Pwr Cleans Rx1 225/145, Rx2 175/125, Rx3 145/95

2 Rope climbs

3 Pwr Cleans Rx1 245/175, Rx2 195/145, Rx3 155/105

3 Rope climbs

2 Pwr Cleans Rx1 265/195, Rx2 215/165, Rx3 165/115

2 Rope climbs

1 Pwr Clean Rx1 275/205, Rx2 225/175, Rx3 185/125

1 Rope climbs

2) Bench Press

5 x 5 80% 1RM

3) 9 min amrap

15 Pwr Snatch 75/55

50 Dus

Thurs, March 12, 2020

WOD

1) 8 min Emom

Backsquat Rx1 15, Rx2 12, Rx3 9 135/95

Box jumps Rx1 20, Rx2 15, Rx3 10

2) Deadlift

5 x 5 all sets @ 75% 1RM

3) 3 RFT

Run 200m

5 Burpees

15 GHDSU

15 BK extn

Wed, March 11, 2020

WOD

Run 800m

then 2 Rnds of

Bike .3/.2

Row 150/125m

Ski 150/125m

then: Bike 2/1.8

then 2 Rounds of

Run 100m - one lap around the turf

Row 150/125m

Ski 150/125m

then Row 1,000/900m

then 2 Rounds of

Run 100m

Bike .3/.2

Ski 150/125m

then Ski 1,000/900m

then 2 Rounds of

Run 100m

Bike .3/.2

Row 150/125m

Tues, March 10, 2020

WOD

1) 8 min Emom
Ski 125/110m

Kb swings Rx1 18, Rx2 16, Rx3 14 - 53/35

2) Shoulder Press

6 x 2 ascending

3) 3 RFT

Pullups Rx1 15, Rx2 12, Rx3 9

10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Bar facing Burpees

Mon, MarcH 9, 2020

WOD

1) 12 min

Wallballs Rx1 16, Rx2 14, Rx3 12 - 30/20#

T2B Rx1 12, Rx2 10, Rx3 8

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

2)Clean/Jerk

15 mins work up to heavy

3) Front squat

4 x 3 all sets 80% 1RM

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

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

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