Thurs, March 2, 2023
WOD
1) For Time
125 Situps
2) Front Squat
5 x 3 ascending
3) 3 RFT
12 Deadlift E 315/215, Rx1 275/185, Rx2 245/160, Rx3 205/145
Dus 50
12 Kb swings E 70/53, Rx1 62/44, Rx2 53/35 , Rx3 44/26
WeD, March 1, 2023
WOD
1) Bike 125/100 cals
2 mins rest
2) Row 125/100 cals
2 mins rest
3) Ski 125/100 cals
2 mins rest
Run 800m
Tues, Feb 28, 2023
WOD
1) 3RFT
25 pull-ups
Row 500/450m
25 push press E 185/125, Rx1 165/110, Rx2 135/95, Rx3 115/75
Run 400m
25 hang clean - same as above
50 Dus
Mon, Feb 27, 2023
WOD
1)Every 2 mins for 10 mins
6 squat cleans and 8 bar facing burpee
2) Backsquat
5 x 7 ascending
3) 3 RFT
25 GHDSU
15 Deadlifts E 315/215 , Rx1 275/185 Rx2 245/165 Rx3 205/135
Fri, Feb 24, 2023
WOD
1) Open workout 23.2 A
15 min Amrap
5 burpee pull-ups (pullup bar should be out of your two hand reach)
10 Shuttle runs
After each round add 5 Burpee pull-ups
2) Open workout 23.2 B
5 mins
1 RM Thruster
There is no rest between the workouts
Thurs, Feb 23,2023
1) Snatch
15 mins to hit 1 RM
2) Backsquat
4 x 4 same 85%1RM
3) 9 min amrap
DB lunges 40ft 50/35
Dus 100 Rx2 50, Rx3 100 singles
Wed, Feb 22, 2023
WOD
1) 3 RFT
Run 400m
Bike 1,000/900m
Rower 500/450m
Ski 500/450m
2 mins Rest
Tues, Feb 21, 2023
WOD
1) 4 RFT
15 KB swings 53/35
15 GHDSU
Row 250/225m
2) BB complex
5 x
2 push jerk/ 2 push press/ 2 push jerk
3) 8 min amrap
8 Sumo Hi pull E 155/105, Rx1 135/95, Rx2 115/75, Rx3 95/65
8 HSPu E deficit/strict 7”(2 45# plates), Rx1 Strict, Rx2 HSPUs , Rx3 pushups
Monday, Feb 20, 2023
WOD