FRI, AuG 29, 2020

WOD

1) 3 mins ME

Push-ups

2 mins rest

3 mins ME

Situps

2) Superset

Bench Press/ Strict Pullups

6 x ascending for Bench

Bench 5 reps/Strict Pullups Rx1 10/6, Rx2 7/4, Rx3 5/2

1:30 min rest between sets

3) Isabel

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

Thurs, Aug 27, 2020

WOD
1) 2 RFT

20 Bk extn

Run 200m

:30 sec rest
20 Bk extn

Row 250/225m
:30 sec Rest

2) 3 RFT

10 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/165

Bar facing Burpees Rx1 15, Rx2 12, Rx3 10

3) 7 min Amrap

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

40 Ft DB Front Rack Lunges same as above

WeD, Aug 26, 2020

WOD

1) 2RFT

Run 400m

2 Push Sled Down/Drag Back

Bike 30/24 cals

Thrusters Rx1 30, Rx2 25, Rx3 20 95/65#

Row 30/24 cals

GhDSU Rx1 30, Rx2 25, Rx3 20

Ski 30/24 cals

Kb swings Rx1 30, Rx2 25, Rx3 20

Tues, Aug 25, 2020

WOD

1) 9 min amrap

GHDSU Rx1 20, Rx2 17, Rx3 14

Ski Cals Rx1 20/16, Rx2 17/13, Rx3 14/11

Hspus Rx1 20, Rx2 15, Rx3 15/10 push-ups

2) Pushpress

6 x 4 ascending

3) 3 RFT

Pullups Rx1 20, Rx2 15, Rx3 10

10 C/J Rx1 155/110, Rx2 135/95, Rx3 115/75

5 OH squat Rx1 155/110, Rx2 135/95, Rx3 115/75 (Sub - Fr Squat)

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