Thurs, April15, 2021

WOD

1) 3 RFT

15 DB Deadlifts Rx1 50/35, Rx2 40/25, Rx3 35/20

10 DB Hang Cleans

80 ft DB Lunges

2) Backsquat

5 x 3 same 80% 1RM

3) For Time

Bike 100/80 calories

Every min get off Bike and do 5 Burpees

Tues, April 13,2021

WOD

1) 3 RFT

Pullups Rx1 30, Rx2 25 Rx3 20

HSW Rx1 80 ft, Rx2 40 ft, Rx3 crab walk 40 ft

2)Push Press

5 x 4 ascending

3) 7 min Amrap

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

8 burpees over Bar

8 S2O - Same

Fri, April 9, 2021

WOD

1) 4 min Emom

Rope Climbs Rx1 4, Rx2 3, Rx3 2

2) 15 min cap

3 Rounds

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

10 DB Hang PWR Clean 53/35

50 Dus , Rx2-3 100 singles

Rest 1 min

3 Rounds

10 Kipping HSPUs Rx2-3 20/15 Push-ups

10 DB S2O

50 DUs Rx2-3 100 singles

3) Bench Press

5 x 4 ascending

Wed, April 7, 2021

WOD

1) For Time

100 Situps

2 Sled Push D/B 45/25

Run 800m

50 Box jumps 24/20

Row 1,000/900m

50 WB 20/14

Ski 1,000/900m

50 Slamball 70/50

2 Sled Push D/B 45/25

100 sit ups

Tues, April 6, 2021

WOD

1) 4 RFT

pullups Rx1 20, Rx2 15, Rx3 10

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

2) BB Complex

2Push Press/1 Push jerk /1 split Jerk

5 x ascending

3) For Time

Ski 750/675m

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