Wed, June 8, 2022
WOD
1) Total Calories
Bike 12 mins ME (total calories)
1 min rest
Row 12 mins ME
1 min rest
Ski 12 mins ME
Tues, june 7, 2022
WOD
1) 3 RFT
Row 500/450m
HSPU Rx1 20, Rx2 12, Rx3 20/15 push-ups
Dus Rx1 150, Rx2 100, Rx3 300 singles
KB swings Rx1 25, Rx2 17, Rx3 12
2) Pwr Snatch
5 x 3 ascending
Mon, June 6, 2022
WOD
1) 5 min Emom
15 Deadlifts Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Backsquat
3 x 10 same 70%1RM
3) 4 RFT
8 Burpees Box Overs
Bike 20/16cals
15 T2B
Fri, June 3, 2022
WOD
1) 3 RFT
10 DB C/J Rx1 50/35, Rx2 40/25, Rx3 35/20
2 Rope climbs
2) Bench Press
6 x 3 ascending
3) 8 min Amrap
16 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 250/225m
Thurs, june 2, 2022
WOD
1) 5 min Emom
7 Squat cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
2) BACK SQUAT
6 x 3 ascending
3) 3RFT
Sit-ups 50
Sled D/B
Run 200m
Wed, June 1, 2022
WOD
2 RFT
Run 800m
25 Deadlift Rx1 135/95, Rx2 115/75, Rx3 95/55
Bike 2,000/1,800m
20 Pwr Clean - same
Row 1,000/900m
15 front squats - same
Ski 1,000/900m
10 S2O - same
Tues, May 31, 2022
WOD
1) 2 RFT
Row 350/315m
Burpees over Rower Rx1 10, Rx2 8, Rx3 6
15 Slamballs 70/50
2) Pushpress
5 x 2 ascending
3) 3 RFT
Pull-ups Rx1 25, Rx2 20, Rx3 15
HSPU Rx1 25, Rx2 20, Rx3 25/20 pushups
Ski 350/315m
Fri, May 27, 2022
WOd
1) Lsits
5 x 30 sec hold
1 min rest
2)Bench Press
6 x 3 ascending
3) 3 RFT
Ski 250/225m
12 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
8 Bar over Burpees
Thurs, May 26, 2022
WOD
1) 3 RFT
Bike 25/20 cals
15 Slamballs 70/50
2) Front squat
5x 4 ascending
3) 3 RFT
Row 25/20 cals
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
Wed, May 25, 2022
WOD (40 min cAp)
Mini Murph
Run 800m
50 Pull-ups
100 Push-ups
150 air squats
Run 800m
Tues, May 24th, 2022
WOD
1) 3 RFT
Ski 250/225m
20 Kb C/J Rx1 53/35, Rx2 44/26, Rx3 35/20
T2B Rx1 25, Rx2 20, Rx3 15
2) Shoulder Press
3 x 10 ascending
3) Row Sprints
3 x 500/450m
W/1 min rest in between
Mon, May 23, 2022
WOD
1) 8 min Amrap
8 Power Snatch
8 Bar Over Burpees
2) Backsquat
3 x 10 ascending
3) Run
3 x 400m
W/1 min rest in between
Fri, May 20, 2022
WOD
1) 9 min amrap
HSPUs Rx1 15, Rx2 10, Rx3 15/10 push-ups
DUs Rx1 50, Rx2 25, Rx3 50 singles
16 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Bench Press
5 x 4 ascending
3) Death By ..on the Min Rx1 135/85, Rx2 115/75, Rx3 95/65
3 Pwr Cleans
2 S2O
4 Pwr Cleans
2 S2O
5 Pwr Cleans
Thurs, May 19, 2022
WOD
1) 3 RFT
12 Deadlift RX 275/185, Rx2 225/155, Rx3 185/125
24 Box jumps 24/20
2) Backsquat
5 x 4 ascending
3) 9 min amrap
Bike 25/20cals
10 Front rack lunges Rx1 155/105, Rx2 135/85, Rx3 115/75
WeD, May 18th, 2022
WOD
7 RFt
Run 200m
5 Burpees
Bike 500/450m
5 Burpees
Row 250/225m
5 Burpees
Ski 250/225m
5 Burpees
Tues, May 17, 2022
WOD
1) For Time
50 GHDSU
50 Kb swings 53/35
2) 3 RFT
10 GRound to OH Rx1 155/105, Rx2 135/95, Rx3 115/75
Ski 500/450m
3) 7 min emom
Push-ups Rx1 15/10, Rx2 12/8, Rx3 10/6
Fri, May 13, 2022
WOD
1) 10 RFT
Rx1 LL, Rx2 1 RC , Rx3 2 Scale RC
170 ft Run (chalk lines)
2) Bench Press
4 x 4 ascending
3) 3 RFT
Row 500/450m
12 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
Thurs, May 12, 2022
WOD
1) 9 min Emom
Box jumps Rx1 25, Rx2 20, Rx3 15
Ghdsu Rx1 25, Rx2 20, Rx3 15
Row Rx1 16/12 cals, Rx2 14/11, Rx3 12/9
2) Backsquat
4 x 4 ascending
3) 3 RFT
10 Pwr Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
bar facing burpees Rx1 12, Rx2 9, Rx3 7
Wed, May 11, 2022
2 RFT (40 min cap)
Run 800m
25 pull-ups
Row 1,000/900m
25/20 push-ups
Ski 1,000/900m
25 pull-ups
Bike 2,000/1,800m
25/20 push-ups
Tues, May 10, 2022
WOD
1) 3 RFT
Ski 350/315m
HSW Rx1 D/B (Yard) Rx2 40ft (Box) Rx3 6 Wallwalks
Pull the sled D/B 25/empty
T2B Rx1 25, Rx2 20, Rx3 15
Row 350/315m
2) Push Jerk
5 x 3 same (approx 85%1RM)