Tues, Sept 29,2020

WOD

1) 9 min amrap

Ski 400/360m
Sumo Hi Pull 115/75# Rx1 20, Rx2 17, Rx3 14

2) BB complex

1 Push Press/ 1 Push Jerk / 1 Split Jerk

6 x ascending

3) 9 min amrap

Row 400/360m
20 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65 (Out of Rack)

Mon, Sept 28, 2020

WOD

1) 3 min Emom

10 Fr Rack Lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

3 min rest

3 min Emom

5 Squat Cleans Rx1 185/125, Rx2 145/105, Rx3 125/85

2) Deadlift

5 x 5 ascending

3) 3RFT

Box over burpees Rx1 12, Rx2 9, Rx3 6

GHDSU Rx1 35, Rx2 30, Rx3 25

Power Snatch 115/75# Rx1 10, Rx2 7, Rx3 4

FRI, SEPT 25, 2020

WOD

1) 3 RFT
Row 20/16 cals

25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

Ski cals 20/16 cals

2) Bench Press

7 x 4 ascending

3) 3 RFT

Rope Climbs Rx1 3, Rx2 2, Rx3 1

5 Pwr Clean Rx1 225/160, Rx2 195/125, Rx3 165/105

Thurs,Sept 24, 2020

WOD

1) Lsit

4 x 30 sec hold

1 min rest

2) GCG - wkout #6

My Wallball Hurts

8 min amrap

50 HSPU Rx2 40 DB push press 35/25#

50 DB Snatch Rx1 50/35, Rx2 35/25

50 Wallball Rx2 40 20/14#

50 OH squats 115/85, Rx2

3) Let’s Be Frank - GCG wkout #7

21 Thruster 95/65, Rx2 65/35

21 Pullups Rx2 21 Pullups

15 Thrusters Rx1 115/85, Rx2 85/55

15 C2B Pullups Rx2 15 Pullups

9 Thrusters Rx1 135/95 Rx2 105/75

9 Bar Mups Rx2 9 Pullups

Tues, Sept 22, 2020

WOD

1) For Time

Row 1,000/900 m

2) Split Jerk

7 x 1 ascending

3) Damn Diane

3 RFT

15 Deadlifts Rx1 315/205, Rx2 275/175, Rx3 245/145

15 Deficit HSPU Rx1 strict, Rx2 Kipping Hspus, Rx3 25/18 push-ups

Deficit 3.5/2 inches

Mon, Sept 21, 2020

WOD

1) 9 min Emom

Wallballs Rx1 18, Rx2 16, Rx3 14 20/14#

Box jumps same as above 24/20

Dus Rx1 65, Rx2 50, Rx 65 singles

2) Backsquat

5 x 4 ascending

3) Friendly Fran

3 Rnds

21 Thrusters Rx1 105/85, Rx2 95/65, Rx3 15 Thrusters

21 C2B Pullups Rx2 Pullups Rx3 15 Pullups

Fri, Sept 18, 2020

WOD

1) Lsit

4 x 30 sec hold

1 min rest

2) Bench Press

3 x 3 ascending

3 x 2 ascending

3) GCG wk#4

50 Dus

10 Burpees over Bar

20 Sumo Hi Pull 105/75#

30 Pistols

100 Dus

30 Pistols

20 Sumo Hi Pull 105/75#

10 Burpees over Bar

50 Dus

Thurs, Sept 17, 2020

WOD

1) Front squat

3 x 3 ascending

Backsquat

3 x 3 ascending

2) GCG The Couplet

12 Snatch Rx1 95/65 SC 75/45

12 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20

10 Snatch Rx1 115/85 SC 95/65

10 Devil Press - same

8 Snatch 135/105 SC 115/85

8 Devil Press

6 Snatch 155/125 SC 135/10(

6 Devil Press

4 Snatch 175/145 SC 155/125

4 Devil Press

Tues, SEPT 15, 2020

WOD

1) Happy Shoulders

For Time

Ski 750/675m

HSW Rx1 160ft, Rx2 80ft Rx3 80ft crab walk feet forward

25 OH squat Rx1 155/110, 135/95, Rx2 115/75,

Peg Board Rx1 4, Rx2 2, Rx3 20 strict Pullups

25 Squat Snatch Rx1 155/110, Rx2 135/95, Rx3 115/75

HSPU Rx1 50, Rx2 35, Rx3 50/35 push-ups


K2E Rx1 50, Rx2 35, Rx3 25

25 S2O Rx1 155/110, Rx2 135/95, Rx3 115/75

Row 750/675m

Mon, Sept 14, 2020

WOD

1) 4 min emom

Squat Cleans Rx1 165/120, Rx2 135/95, Rx3 115/75

2 min rest

4 min emom

Front Rack Lunges - same

2) Backsquat

6 x 3 ascending

3) 2 RFT

Row 500/450m

GHDSU Rx1 35, Rx2 30, Rx3 25

10 Slamballs Rx1 150/100, Rx2 100/70, Rx3 70/50

Pistols Rx1 20, Rx2 10, Rx3 Scale to Box

FRI, SEPT 11, 2020

WOD

1) GulfCoast Games wk 1

9/11 - Tribute

Row 2,001m

11 seated Press 95/65

11 Box jumps 24/20

11 Hang Power Clean 115/75

11 KB ground to OH 53/35

11 Front Rack lunges 135/95

11 Bar facing Burpees

11 Front squats 155/110

11 KB step ups 53/35

11 sumo Hi Pull 185/125

2) Bench Press

Reps of

6, 5,4,3,2 - ascending

Thurs, Sept10, 2020

WOD

1) 12 min amrap

Run 200m

80 Ft. FR Rack DB Lunges (DB each hand) Rx1 50/35, Rx2 40/25, Rx3 35/20

Heavy Wallballs 30/20# Rx1 25, Rx2 20, Rx3 15

2) Backsquat

5 sets of Reps of : 6, 5, 4, 3, 2

ascending

3) 2 RFT

10 Deadlift Rx 245/190, Rx2 205/155, Rx3 165/115

Situps Rx1 50, Rx2 40 Rx3 30

5 Pwr Cleans same as above

WED, Sept 9, 2020

WOD

1) For Time

3 RFT

Bike .8/.7 mi

5 Burpees
Box jumps Rx1 20, Rx2 15, Rx3 10 24/20#

Row 500/450m
5 Burpees

Kb swings Rx1 20, Rx2 15, Rx3 10 53/35#

Ski 500/450m
5 Burpees

Slamballs Rx 20, Rx2 15, Rx3 10 70/50

Tues, Sept 8, 2020

WOD

1) GHD holds

4 x 30 sec hold w/ 1 min rest

2)BB complex

2 Ppress/2Pjerk/1split

6 x ascending

3) 3 RFT

5/3 Ring Muscle ups, Rx2 5 Bar Muscle ups, Rx3 10 C2B Pullups /10/7 Pushups (Do all pull then push)

Row 500/450m

10 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx2 115/75

Mon, Sept 7, 2020

WOD

1)9 min Emom

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

Ski cals Rx1 20/16, Rx2 17/14, Rx3 14/11

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

2) Backsquat

2 x 5 same

ascend

2 x 4 same

ascend

2 x 3 same

3) 3 RFT

Run 400m

10 Deadlift Rx1 225/175, Rx2 185/125, Rx3 155/105
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6

5 Pwr cleans Rx1 225/175, Rx2 185/125, Rx3 155/105

Thurs, Sept 3, 2020

WOD

1) Lsit

4 x 30 sec hold

1 min rest

2) 3 RFT

Dus Rx1 100, Rx2 50, Rx3 100 plates jumps

20 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125

3) pick a squat

Front squat or Back Squat

3 x 6 same weight