Thurs, Dec 8, 2022

WOD

1) 8 min amrap

Rope climbs Elite 3 LL, Rx1 1 LL/1 RC, Rx2 3 RC, Rx3 2 RC

25 Box jumps

2) Bench Press

6 x 4 ascending

3) 4 RFT

10 DB S2O Elite 70/50, Rx1 60/40, Rx2 50/30, Rx3 35/20

10 DB Hang Clean - same

5 Burpees

WeD, Dec 7, 2022

2 RFT

50 Deadlift Elite 225/155, Rx1 185/125, Rx2 155/105, Rx3 135/85

(You can only break one time in the first round & 2 times in the second) Penalty for breaking more than allowed is A 30 sec plank

Bike 2,000/1,800m

Run 400m Bkwds

Row 1,000/900m

Run 400m Bkwds

Tuesday, Dec 6, 2022

WOD

1) 30 reps for Time

Hang Snatch Elite 185/125, Rx 1 155/105, Rx2 135/95, Rx3 115/75

2) Barbell Complex

5 x 1 Push jerk /2 Push Press /1 Push Jerk

3) 3 RFT

20 ELite C2B, Rx1 20 pull-ups, Rx2 15 pull-ups, Rx3 10 pull-ups

25 GHDSU

Row 500/450m

Monday, Dec 5, 2022

WOD

1) 6 min EMOM

Front rack lunges

10 reps Elite 205/145, Rx1 165/115, Rx2 145/100, Rx3 115/75

2) 15 min to hit 1 rep max

Pwr Clean

3) 2RFT

Run 200m

Pistols

Bike 20/16 cals

25 Deadlift Elite 275/185, Rx1 245/165, Rx2 225/155, Rx3 185/125

FRi, Dec 2, 2022

WOD

1) For Time

150 sit-ups

2) Bench Press

Pause reps - hold each rep approx 2 inches above your chest

5 x 3 ascending

3) 2 RFT

8 Hang Snatch Elite 165/115, Rx1 135/95, Rx2 115/75, Rx3 95/65

Dus Elite 200, Rx1 100, Rx2 50

Row 250/225m

Thurs, Dec1, 2022

Wod

1) 3 RFT

8 Front squats Elite 225/155, Rx1 185/125, Rx2 155/105 Rx3 115/75

8 Burpees over Box 24/20

T2B Elite 30. Rx1 20, Rx2 15, Rx3 10

2)Deadlift

5 x 3 ascending

3) 4 RFT

Run 2 Laps on Turf

Sled Push D/B 45/25#

Tues, Nov 29, 2022

WOD

1) 8 min amrap

8 Pwr Cleans Elite 225/155, Rx1 185/125, Rx2 155/105, Rx3 135/95

HSPUs Elite 20, Rx1 15, Rx2 10, Rx3 15/10 pushups

2) OH squat (sub Push Press)

5 x 4 ascending

3) Ski Sprints

5 x 25/20 cals

With 30 sec rest between

Mon, Nov 28, 2022

WOD

1) 6 min Emom

12 Front rack lunges

Rx1 185/125, Rx2 135/95, Rx3 115/75

2) Backsquat

5 x 4 ascending

3) 4 RFT

Bike 25/20 cals

12 One arm DB Snatch Rx1 70/50, Rx2 50/35, Rx3 40/25 (this should be heavier than you NORMALLY do)

GHDSU Rx1 20, Rx2 15, Rx3 12

Tues, Nov 22, 2022

WOD

1) 14 min amrap

10 C/J Rx1 155/105 Rx2 115/75, Rx3 95/65

Dus Rx1 150, Rx2 100, Rx3 150 singles

T2B Rx1 25, Rx2 20, Rx3 15

2) Shoulder Press

5 x 5 same 80%1RM

3) Ski sprint

1,000/900m

1 min rest

500/450m

30 sec rest

250/225m

Mon, Nov 21, 2022

WOD

1) 12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

GHDSU same

Box jumps same

Row Rx1 16/12, Rx2 14/10, Rx3 12/8

2) Backsquat

5 x 5 same 80%1RM

3) 3 RFT

8 Hang Pwr clean Rx1 185/125, Rx2 135/95, Rx3 115/75

12 Burpees over Bar

Fri, Nov 19, 2022

WOD

1) For Time

1 Rope climb

20 Burpees

20 sit-ups

20 PuLLups

20 Push-ups

20 HSPUs

1 Rope climb

2) Bench Press

6 x 3 ascending

3) 3 RFT

Ski 250/225m

10 Sumo Hi Pull Rx1 115/75, Rx2 95/65, Rx3 75/55

Row 250/225m

10 S2O Same

Thurs. Nov 17, 2022

WOD

1) 6 min Emom

6 SquatCleans Rx1 205/145, Rx2 155/105, Rx3 115/75

2) Backsquat

5 x 2 same 85/90%1RM

3) 9 min amrap

Bike 15/12 cals

20 sit-ups

10 OH squat Rx1 155/105, Rx2 115/75. Rx3 95/55 (sub fr squat)