FRI, April 2, 2021

WOD

1) 9 min Emom

Rope Climb Rx1 4, Rx2 3, Rx3 2

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

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

2) Bench Press

6 x 3 ascending

3) Bench Tabata

Rx1 115/65, Rx2 95/55 Rx3 75/45

THurs, April 1, 2021

WOD

Run 10k

April Fools!!!!

1) 3 RFT

25 GHDSU

25 Bk extn

100 Dus Rx2 50 Dus Rx3 250 singles

2) Deadlift

4 x 4 ascending

3) 3RFT

5 Power Cleans Rx1 255/195, Rx2 225/160, Rx3 185/125

10 Box jumps Rx1 40/33, Rx2 36/30, Rx3 30/24

40= 30 Box + 3-45s + 10

36 = 30 Box + 2 -45s

Wed, March31, 2021

WOD

1) For Time

Run 200m

sled pull D/B 45/25#
Row 500/450m

20 KB swings 70/53, Rx2 53/35

Bike 1/.9 miles

20 Wallballs 30/20 Rx2 20/14

Run 400m

sled pull D/B

Row 1,000/900m

40 Kb swings

Bike 2/1.8 miles

40 Wallballs

Tues, March30,2021

WOD

1) 4 RFT

(Inside) 80ft D& B Run Rx1 4, Rx2 3, Rx3 2

must be done in 30 sec or 5 Burpee Penalty

then DB Complex Rx1 50/35, Rx2 40/25, Rx3 35/20

8 Bent over Row (DB same time), 16 curls alt, 16 shoulder Press alt

2) Every 2 mins for 10 mins

Ski cals Rx1 20/16, Rx2 16/12, Rx3 12/10

3 Pushpress 75%1RM (take From ground)

3) For Time

Run 800m

Fri, March 26, 2021

WOD

21.3 and 4

15 min cap

15 Front squats 95/65

30 T2B

15 Thrusters

1 min rest

15 front squats

30 C2B Pullups

15 Thrusters

1 min rest

15 front squats

30 Bmups

15 Thrusters

when complete your time is score for 21.3

then you have 7 mins to find Max weight on complex:

1 Deadlift

1 Clean

1 Hang Clean

1 jerk

Thurs, March25, 2021

WOD

1) 9 min emom

GHDSU Rx1 20, Rx2 16, Rx3 12

Burpees Rx1 14, Rx2 12, Rx3 10

Box jumps Rx1 20, Rx2 16, Rx3 12

2)Deadlift

5 x 5 ascending

3) 3 Rnds

Bike 20/16 cals

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

FRI, March 19, 2021

WOD

1) Open 21.2 (20 min cap)

10 DB Snatch 50/35

15 Burpee Box Overs 24/20

20 DB Snatch

15 Burpee Box Overs

30 DB Snatch

15 Burpee Box over

40 DB Snatch

15 Burpee Box Over

50 DB Snatch

15 Burpree Box Overs

Thurs,March 18,2021

WOD

1)9 min emom

WB Rx1 20, Rx2 16, Rx3 12 20/14#

Box jumps Rx1 20, Rx3 16, Rx3 12

DB lunges Rx1 16, Rx2 12, Rx3 8 50/35#

hold by side

2) Backsquat

3 sets -ascending

20,15,10 reps

3) Lsit

4 x 30 sec hold

1 min rest in between

Thurs,March 11,2021

WOD

1) 6 min emom

8 Squat cleans - TNG Rx1 135/95,Rx2 115/75, Rx3 95/65 (if bar drops then 2 Burpee penalty added to Burpee round)

8 Burpees over the Bar

2) Backsquat

5 x 4 ascending

3) Sprints

Run 5 x 200m

1:00min rest between

Wed, March10,2021

WOD

Run 400m

25 Kb swings 53/35

Row 500/450m

25 Kb swings 53/35

Ski 500/450m

25 Kb swings 53/35

Run 400m

25 Slamballs 70/50

Row 500/450m

25 Slamballs 70/50

Ski 500/450m

25 Slamballs 70/50

Run 400m

Bike 25/20 cals

Row 500/450m

Bike 25/20 cals

Ski 500/450m

Bike 25/20 cals

Tues, March 9, 2021

WOD

1) BB complex

2 PP/2 PJ/ 2 SJ

Ascending

2) 2013.1 Open Wkout

17 Mins as many reps as possible of

40 Target Burpees

30 Snatch 75/55

30 Target Burpees

30 Snatch 135/95 Rx2 115/75, Rx3 95/65

20 Target Burpees

30 Snatch 165/115 Rx2 135/95, Rx3 115/75

10 Target Burpees

30 Snatch 210/150 Rx2 165/115, Rx3 145/100 as many reps as possible

Mon, March 8, 2021

WOD

1) 9 min EMOM

Row Cals Rx1 20/16, Rx2 16/12, Rx3 12/9

DL 225/155 Rx1 20, Rx2 15, Rx3 10

pistols Rx1 20, Rx2 16, Rx3 12

2) Backsquat

3 x 15 ascending

3) 3 RFT

10 Burpees

Run 400m

1 min rest

Fri, March 5, 2021

WOD

1) Ghd Holds Rx1 35/25, Rx2 25/15, Rx3 BW

5 x 30 sec hold / 1 min rest

2) Bench Press

5 x 2 ascending/then 2 x 1 try to hit Max

3) 3 RFT

Pullups Rx1 20, Rx2 15, Rx3 10

Burpees Rx1 20, Rx2 15, Rx3 10

Push-ups Rx1 20/16, Rx2 15/12, Rx3 10/7