Fri, May 28, 2021

WOD

1) Lsit

5 x 30 sec

w/1 min rest

2)Bench Press

6 x 3 ascending

3) 3 RFT

Sled Pull D/B 25/Empty

Row 350/315m

Rope climbs Rx1 4, Rx2 3, Rx3 2

Ski 350/315m

Thurs, May 27, 2021

WOD

1)5 min Emom

10 Fr Rack lunges Rx1 205/145, Rx2 165/115, Rx3 135/95

2)Back Squat

5 x 3 ascending

3)3 RFT

Run 200m

5 C/J Rx1 245/185, Rx2 205/145, Rx3 165/115

25 GHDSU

Wed, May 26, 2021

WOD

1) For Time (40min cap)

Row 1,000/900m

5 Burpees

Ski 1,000/900m

5 Burpees

Bike 2/1.8 m

5 Burpees

Row 750/675m

5 Burpees

Ski 750/675m

5 burpees

Bike 1.5/1.3

5 burpees

Row 500/450

5 Burpees

Ski 500/450

5 Burpees

Bike 1/.9m

5 Burpees

Tues, May 25, 2021

WOD

1) 9 min amrap

15 Hang Clean/Jerk Rx1 165/115, Rx2 135/95, Rx3 115/75

Dus Rx1 100, Rx2 50, Rx3 200 singles

2) Shoulder Press

7 x 3 ascending

3) 3 RFT

Ski 300/270m

10 Burpee Box Overs 24/20”

Fri, May 21, 2021

WOD

1) Granite Games Semi Final Event

18 DB Thrusters Rx1 70/50, Rx2 50/35, Rx3 40/25

Run 200m

15 DB Thrusters

Run 200m

12 DB Thrusters

Run 200m

9 DB Thrusters

Run 200m

6 DB Thrusters

Run 200m

3 DB Thrusters

2) Bench Press

5 x 2 ascending

Tues, May 18, 2021

WOD

1) For Time

100 DB Snatches Rx1 50/35, Rx2 40/25, Rx3 35/20

2) BB

6 x 3 Pushpress then Backrack to 1 Push jerk

3) 10 min amrap

Ski 250/225m

Peg Board Rx1 2, Rx2 1 , Rx3 5 strict Pullups

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

Mon, May 17, 2021

WOD

1)12 min emom

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

Box jumps Rx1 20, Rx2 17, Rx3 14

24/20

KB swings Rx1 20, Rx2 17, Rx3 14

53/35#

GHDSU Rx1 20, Rx2 17, Rx3 14

2)6 min Emom

5 Pwr Cleans - TNG

Rx1 185/125, Rx2 155/105, Rx3 135/95

Drop Bar = 5 Burpees

3) 3 RFT

Row 500/450m

8 Burpees over Rower

WED, May 12, 2021

WOD

For Time

Run 400m

15 Kb swings 53/35

Row 500/450m

15 Kb swings

Ski 500/450m

15 Kb swings

Bike .8/.7

15 Kb swings

2 Rnd

Same but :

sub 5 Burpees for Kb swings

3 Rnd

Run 400m

Row 500/450m

Ski 500/450m

Bike .8/.7

Mon, May 10, 2021

WOD

1) For Time

50 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

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

25/20 Bike Cals

25 T2B

50 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

2) Box Backsquat

Stay a couple inches above parallel. Pick up heels when on Box. Do not come off tension.
5 x 5 ascending - should be able to go Heavier than full squat

3) 3 RFT

Run 400m

1 min rest

Fri, May 7, 2021

WOD

1) For Time

100 C2B Pullups, Rx2 75 C2B pullups, Rx3 50 C2B Pullups ( can sub C2B for chin over Pullups)

2) Bench Press

3 x 12 65%1RM

3) AGOC wk#1

5 Rounds (20 min cap)

15 HSPUs, Rx2 10 HSPUs, Rx3 15/10 push-ups

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

15 Row Cals

WED, May 5, 2021

WOD

1) 2RFT

Run 800m

25 DEadlift Rx1 185/125, Rx2 155/105, Rx3 135/95

Row 1000/900m

25 Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75

Ski 1000/900m

25 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

Tues, May 4, 2021

WOD

1) Shoulder Press

5 x 4 ascending

2) Filthy Fifty (Time Cap 28 mins)

50 Box jumps24/20

50 Jumping Pullups (elbow at 90 to shoulder)

50 KB swings 53/35

50 Walking Lunges

50 Knees to Elbows (tricep is a scale)

50 Pushpress 45/35

50 Situps

50 Wallballs 20/14

50 Burpees

50 Dus (100 singles)

Mon, May 3rd, 2021

WOD

1)12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

target Burpees Rx1 15, Rx2 12, Rx3 10

Box jumps Rx1 25, Rx2 20, Rx3 15

Back extn Rx1 25, Rx2 20, Rx3 15

2)Backsquat

Tempo 2/2/2

5 x 3 ascending

3) Bike Sprint

For Time

Rx1 2/1.8m, Rx2 1.5/1.3m, Rx3 1.2/1