Tues, Aug 4, 2020

WOD

1) GHD plate Holds

4 x 30 sec hold w/ 1 min rest

Rx1 45/25, Rx2 35/15, Rx3 25/10

2) BB complex

6 x ascending

1 pushpress/ 3 Pushjerk / 1 split jerk

3) For Time

Run 600m

150 Dubs Rx2 100 Dubs, Rx3 150 Plate jumps (2 - 45 # plates w/holding 5# plates above ur head)

30 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

Run 400m

100 Dubs, Rx2 50 Dubs, Rx3 100 plate jumps

20 S2O

Run 200m

50 Dubs, Rx2 25 Dubs, Rx3 50 plate jumps

10 S2O

Mon, Aug 3, 2020

WOD

1) 3 RFT

Every 2 mins

Burpees 5

Slamballs Rx1 8, Rx2 6, Rx3 5 100/70 #

Box jumps Rx1 15, Rx2 12, Rx3 10 24/20”

2) Backsquat

5 x 3 ascending

w/ 5 sec hold in bottom

3) For Time

50 DB Hang Cleans (2 DBs)

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

Ski 50/40 cals

Thurs, July30, 2020

WOD

1) 3 RFT

15 Thrusters 95/65

40 ft Frontrack Forward Lunges95/65

2)Backsquat

5 x 4 ascending

3) 3 RFT

Run 200m

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

10 Bar Over Burpees

Mon, July 27, 2020

WOD

1) 9 min emom

Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#

GHDSU Rx1 20, Rx2 17, Rx3 14

8/4 Power Snatch/Bar Over Burpees Rx1 115/75, Rx2 95/65, Rx3 75/55

2) Backsquat

Rx1 225/155, Rx2 185/125, Rx3 155/105

8,7,6,5,4 reps (set 1 = 8 reps, set 2 = 7 reps

1:30 between every set

3) For Time

Run 1 mile

Fri, July 24, 2020

WOD

1) 9 min amrap

Run 200m

Rope Climbs Rx1 3, Rx2 2, Rx3 1

10 sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65 (Min set 5 reps TNG - if drop bar before 5 / 5 bar facing Burpees penalty)

2) 15 mins

1 RM Snatch

3) Bench Press

6 x 2 ascending

Tues, July 21, 2020

WOD

1) Ski Sprint

750/675m every min 5 burpees

2) Push Press

5 x 3 ascending

3) For Time

30 C2B Pullups Rx2 Pullups

30 Strict Hspus Rx2 30 HSPUs Rx3 50/30 Push-ups

30 HSW (Bear Crawl - 4x 1 )

30 KB swings Rx1 80/62, Rx2 70/53, Rx3 62/44

30 S2O Rx1 165/115, Rx2 145/100, Rx3 125/85

Monday, July 20, 2020

WOD

1) 9 min Emom

5 squat cleans Rx1 185/130, Rx2 155/105, Rx3 135/85

Bar facing Burpees Rx1 10, Rx2 8, Rx3 6

Bk extn 30 sec hold then 5 reps

2) Backsquat

2 x 4 - same

2 x 3 - same

2 x 2 - same

3) GHDSU w/ Kb swing

4 x 10 rest 1 min between

Rx1 53/35, Rx2 44/26, Rx3 35/20

FRI, JULY 17, 2020

WOD

1) 8 min Emom

Lsit 30 sec

Peg Board Rx1 2, Rx2 1, Rx3 5 strict Pullups

2) Bench Press

1 RM

3) 4 RFT

10 Ground to OH Rx1 135/95, Rx2 115/75. Rx3 95/65

50 Dus

10 GHDSU

Wed, July 15,2020

WOD

2 RFT

Run 800m

20 Slamballs O/S Rx1 70/50 Rx2/3 50/35

Bike 2/1.8m

20 D/B Snatch alt Rx1 50/35, Rx2 40/25, Rx3 35/20

80 Ft D/B O/H Lunge Single Arm - same #

Row 1000/900m

Tues, July 14, 2020

WOD

1) 4 RFT

Row 250/225m

6 Pwr Cleans Rx1 205/145, Rx2 175/115, Rx3 155/105

2) Bench Press

5 x 5 ascending

3) 4,RFT

Ski 250/225m

6 Pwr Snatch Rx1 165/115, Rx2 135/85, Rx3 115/75

Mon, July 13, 2020

WOD

1) For Time

50 Wallballs Rx1 30/20, Rx2/3 20/14

50 Box jumps

50 GHDSU

50 KB swings 53/35

2) Backsquat

5 x 5 ascending

3) Sled Work

3 RFT (12 min cap)

Run 1 lap around Turf

Push Down Sled 45/25#

Pull Back sled 45/25
Run 1 lap around Turf

Fri, July 10, 2020

WOD

1) 9 min Emom

Rope Climbs Rx1 3, Rx2 2, Rx3 1

GHDSU Rx1 20, Rx2 16, Rx3 12

Push Press 75/55# Rx1 25, Rx2 20, Rx3 15

2) 6 x 3 ascending

3) Grace

For Time

30 C/J 135/95#

Thurs, July 9, 2020

WOD

1) Franish (Rx1 under 6 mins Fran PR, Rx2 under 9 mins, Rx3 above 9 mins

20 T2B - Rx1 and Rx2 only

Rx1, Rx2, and Rx3

21, 15, 9 reps of

Thrusters and Pullups 95/65#

Rx1 only

20 Pwr Snatch 95/65#

2) Backsquat

6 x 3 ascending

3) Diane

21, 15, 9 reps of

Deadlift 225/155#

WED, JULY 8, 2020

WOD

1) 2 RFT (40 min cap)

Run 800m

Wallball 20/14# Rx1 30, Rx2 25, Rx3 20

Bike 2/1.8 m

Box jump 24/20” Rx1 30, Rx2 25, Rx3 20

Ski 1,000/900

KB swing 53/35# Rx1 30, Rx2 25, Rx3 20

Row 1,000/900m