Thurs, June 3, 2021

WOD

1) West Coast Classic wkout 1 (12min cap)

27 Thrusters 95/65

4 Legless RC , Rx2 2 LL RC /2 RC , Rx3 4 RC

21 Thrusters

3 LL RC

15 Thrusters

2 LL RC

9 Thrusters

1 LL RC

2)Backsquat

5 x 2 ascending

3)For Time

100 sit-ups

WED, June 2, 2021

WOD

1) For Time

Run 800m

Sled Push D/B 45/25#

Row 100/80 cals

Sand Bag Lunge D/B Rx1 70/60, Rx2 50/40, Rx3 40/30

Ski 100/80 cals

25 Burpees

Bike 100/80 cals

Tues, June 1,2021

WOD

1) Grittel (Mid Atlantic Event 3)

10 Rnds Rx2 8 Rnds, Rx3 6 Rnds (7 min cap)

3 C/J 135/95#

3 Bar facing burpees

2)Split Jerk

7 x 1 ascending

3)4 RFT

Row 250/225m

8 Slamballs Rx1 100/70, Rx2 70/50

Mon, May 31, 2021

WOD

1)3RFT

25 Wallballs 20/14#

15 Box jumps 24/20

10 T2B

2)Backsquat

5 x 5 same 80% 1RM

3) 9 min amrap

Run 400m

12 OH squat Rx1 185/135, Rx2 135/85, Rx3 front squat 155/105

8 Bar facing Burpees

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