Mon, Aug 24, 2020

WOD

1) 4 RFT

Run 200m

Wallballs Rx1 20, Rx2 15, Rx3 10 20/14#

One Round Every 2:30mins

2) Backsquat

6 x 4 ascending

3) 8 min Amrap

10 Pwr Snatch Rx1 155/110, Rx2 135/95, Rx3 115/75

Burpee Box jumps 24/20 Rx1 20, Rx2 15, Rx3 10

Fri, Aug 21, 2020

WOD

1) 6 min EMom

Rope Climb Rx1 3= 1 LL/2 reg Rx2 3, Rx3 2

HSPUs Rx1 15, Rx2 10, Rx3 15/10 push-ups

2) Bench Press

6 x 3 ascending- Hold in extension for 10 secs then 2 reps/ hold in extension 5 secs then 1 rep

3) 2 RFTFor

Ring Mups 7/5, Bar Mups 5, C2B Pullups / 5 push-ups

Row 250/225m

20 One D/B snatch Rx1 60/45, Rx2 50/35, Rx3 40/25
Ski 250/225m

Wed, Aug 19, 2020

WOD

1) 2 RFT

Bike 2/1.8 mi

Rx1 35 Wallballs, Rx2 25 Wallballs, Rx3 15 Wallballs 20/14#

Row 1,250/1,125m

Rx1 35 Box jumps, Rx2 25 Box Jumps, Rx3 15 Box jumps 24/20#

Ski 1,250/1,125m

Rx1 35 KB swings, Rx2 25 KB swings, Rx3 15 KB swings 53/35#

Tues, Aug 18, 2020

WOD

1) 6 min Time Cap

Rx1 7Rnds, Rx2 6Rnds, Rx3 5Rnds

5 push-ups/ 10 pull-ups/ 15 sit-ups

2) BB complex

2 Pushjerk/1 Split

6 x ascending

3) 3 RFT

Ski 250/225m

10 S2O

Then 5 more mins to hit Heavy

1 Rep Hang Snatch

Mon, AUg 17, 2020

WOD

1)9 min Emom

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

GHDSU Rx 1 20, Rx2 17, Rx3 14

KB swings 53/35 Rx1 20, Rx2 17, Rx3 14

2)Backsquat

5 x 5 ascending

3) 3 RFT

Row 500/450m

10 Slamballs 100/70#

25 air squats

FRI, AUG 14, 2020

WOD

1) Lsits

4 x 30 sec hold

w/1 min rest between

2) Bench

6 x 3 ascending

pause 3 secs on chest each rep

3) 3 RFT

Ski 250/225m

Rope Climb Rx1 4, Rx2 3, Rx3 2

15 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75

Thurs, Aug 13, 2020

WOD

1) Every 4 mins

4 Rnds

12/10 cal Row

10 Backsquat 50% 1RM

2 Cleans (TNG) ascending- work up to as heavy

2) 3 RFT

35 KB swings 53/35

1 shuttle Run

2 mins Rest - then

3,RFT

35 Goblet Squats 53/35

1 shuttle Run

WED, AUG 12, 2020

WOD

For Time

Run 800m

Push sled D/B 45/25#
Row 1,000/900m

Push Sled D/B 45/25#
Ski 1,000/900m

Push Sled D/B

Bike 2/1.8 mi

Push Sled D/B

Run 400m

15 GHDSU

Row 500/450m

15 GHDSU

Ski 500/450m

15 GHSSU

Bike 1/.9 mi

15 GHDSU

Tues, Aug 11, 2020

WOD

1) For Time
3 RFT

Run 200m

30 One arm DB Snatch alt. Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Shoulder Press

5 x 3 ascending

3) 12 min amrap

80 ft OH DB Lunge Rx1 50/35, Rx2 40/25, Rx3 35/20

Strict Pullups Rx1 12, Rx2 8, Rx3 5

HSW Rx1 80ft, Rx2 40 ft, Rx3 Hand Stand Hold 1:30 (total work)

Mon, Aug 10, 2020

1) 9 mi emom

5 squat cleans Rx1 185/125, Rx2 155/105, Rx3

10 high Box jumps Rx1 36/30, Rx2 32/26, Rx3 30/24 m

T2B Rx1 20, Rx2 15, Rx3 10

2) Backsquat /Deadlift

6 x 3/2 ascending

3) 2 RFT

10 Pwr Snatch Rx1 155/105, Rx2 135/95, Rx3 115/75

Ski 250/225m

10 Sumo Hi Pull -same as above

Row 250/225m

Fri, Aug 7, 2020

WOD

1) 2 RFT

C2B Pullups Rx1 25, Rx2 15, Rx3 15 pull-ups

10 Pwr Snatch Rx1 165/115, Rx2 135/95, Rx3 115/75

Rope Climbs Rx1 5, Rx2 4, Rx3 3

2) BenchPress

5 min Amrap

Rx1 185/115, Rx2 155/95, Rx3 135/75

3) Ski Sprints

3 RFT

20/16 cals (set monitors to count down for total cals)

30 sec rest

Thurs, Aug 6, 2020

WOD

1) Karen - 8 min cap

150 wallballs For Time

20/14#

2) Pwr Cleans

3 min Emom

3 TNG Rx1 185/125, Rx2 155/105, Rx3 135/95

1 min rest

3 min Emom

2 TNG Rx1 225/160, Rx2 185/125, Rx3 155/105

1 min rest

3 min Emom

1 rep Rx1 255/185, Rx2 225/160, Rx3 185/125

3) For Time

GHDSUs Rx1 75, Rx2 60, Rx3 50

Wed, Aug 5, 2020

WOD

1) For Time

100 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35

5 Burpees /5 air squats/5 push-ups /5 sit-ups / 5 pull-ups

Run 800m

5 Burpees/ 5 air squats/ 5 push-ups /5 sit-ups / 5 pull-ups

Bike 2/1.8 mi

5 Burpees/ 5 air squats / 5 push-ups /5 sit-ups / 5 pull-ups

Row 1,000/900m

5 Burpees/ 5 air squats / 5 push-ups /5 sit-ups / 5 pull-ups

Ski 1,000/900m

5 Burpees/ 5 air squats / 5 push-ups /5 sit-ups / 5 pull-ups

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