Tues, Nov 10, 2020

WOD

1) For Reps and Distance - 7 min Cap

5 min ME - S2O then Row Max distance

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

2) Bar Complex

2 push jerk /1 split/ 2 Pushpress

6 x ascending

3) Power Snatch

15 mins - work to heavy triple - TNG

Mon, Nov 9, 2020

WOD

1) 3 RFT

Wallballs Rx1 30, Rx2 25. Rx3 20

Target Burpees Rx1 20, Rx2 15, Rx3 10

2) Backsquat

6 x 2 ascending w/ 3 sec pause in bottom each rep

3) 3 RFT

Bike 20/16 cals

10 Slamball O/S Rx1 150/100, Rx2 100/70, Rx3 70/50

Fri, Nov 6, 2020

WOD

1) For Time

C2B Pullups Rx1 50, Rx2 25, Rx3 25 Pullups

rest 1 min

Bar Mups Rx1 25, Rx2 C2B 25, Rx3 25 Pullups

2) Bench Press

5 x 5 - same

3) 3 RFT

Ski 250/225m

10 Sumo Hi Pull Rx1 115/80, Rx2 95/65, Rx3 75/55 - TNG ( if u drop ur bar = 5 burpees)

Tues, Nov 5, 2020

WOD

1) 4 RFT

10 Deadlift Rx1 275/185, Rx2 245/165, Rx3 205/145

15 Box Jump Overs 24/20

2) Squat Clean

6 x 3 TNG - ascending

3) 5 RFT

Run 75m (cone at edge of street)

15 Situps

Row 150/135m

Tues, Nov 3, 2020

WOD

1) 3 RFT

15/12 cal Row

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

2) Shoulder Press

6 x 2 ascending

3) 2 RFT

2 x Sled Pull D/B 25/Empty

Ski 500/450m

20 DB one arm Snatch (alt) Rx1 50/35. Rx2 40/25, Rx3 35/20

Mon, Nov 2, 2020

WOD

1) 9 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

Box jumps Rx1 20, Rx2 17, Rx3 14

Kb swings Rx1 20, Rx2 17, Rx3 14

2) Backsquat

5 x 5 same

3) 3 RFT

Run 400m

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

10 Pwr Clean - Same

15 Deadlift - Same

Thurs, Oct 30, 2020

WOD

1) 3 RFT

Run 200m

1 Rope Climb

5 c/J RX1 185/125, Rx2 155/105, Rx3 125/85

2) Bench Press/Strict Pullups SuperSet

10, 9, 8, 7, 6,

3) For Time - 8 min cap

Pushups Rx1 200/140, Rx2 150/105, Rx3 125/85

Thurs, Oct 22, 2020

WOD

1) 15 min amrap

WB Rx1 30, Rx2 25, Rx3 20 30/20#

DUs Rx1 100, Rx2 75, Rx3 300 singles

T2B Rx1 20, Rx2 15, Rx3 10

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

2) OH head Squat or Front squat

5 x 5 ascending

3) Bike Tabata

WED, OCT 21, 2020

WOD

1) For Time

2 Rnds

Bike 1/.9 mile

10 Slamballs 70/50#

then

2 Rnds

Row 750/675m

20 sandbag Lunges Rx1 70/60, Rx2 50/40, Rx3 40/30

then 3 Rnds

Ski 750/675m

20 DB S2O Rx1 50/35, Rx2 40/25, Rx3 35/20

Tues, OCT 20, 2020

WOD

1) 3 RFT

C2B Pullups Rx1 20, Rx2 10, Rx3 20- Pullups

pushups Rx1 25/20, Rx2 20/15, Rx3 15/10

Row 15/12 Cals

2) Pushjerk

5 x 4 ascending

3) 9 min amrap

15 Pwr Snatch Rx1 165/115, Rx2 135/85, Rx2 115/65

Dus Rx1 100, Rx2 50, Rx3 300 singles

Mon, Oct 19, 2020

WOD

1) 9 min emom

Box jumps 24/20 Rx1 20, Rx2 16, Rx3 12

GHDSU Rx1 18, Rx2 15, Rx3 12

Bike cals Rx1 16/13 Rx2 15/12, Rx3 14/11

2) Backsquat

10,9,8,7,6 ascending

3) 3 RFT

10 Deadlifts Rx1 315/225, Rx2 275/185, Rx3 235/165

Run 200m

FRI, OCT 16, 2020

WOD

1) 3 RFT

Run 200m

Rope Climbs Rx1 3, Rx2 2, Rx3 1

10 Target Burpees -for Burpees jump to pullup bar 6 inches out of reach

2) Bench Press

6 x 3 ascending 3 sec pause - 1 inch above chest

3) 2 RFT

Sumo Hi Pull Rx1 135/75, Rx2 115/75, Rx3 95/65

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

Row 250/225m

pushup 15/10

Thurs, OCT 15, 2020

WOD

1) 2 RFT

10 Burpee Box Overs 24/20

15 GHDSU

20 Wallballs 30/20#

SLED push D/B 45/25#

2) OH squat or Front squat

5 x 4 ascending

3) 3 RFT

20 Deadlift Rx1 275/195, Rx2 245/165, Rx3 205/135
Dus 100 Rx2 50 Dus Rx3 300 singles