Tues, June 6, 2023
WOD
1) For Time
Buy In 25 Vups
10 Rnds
5 PULL UPS
10/7 push-ups
Cash out 25 Vups
2) Shoulder Press
6 x 2 ascending
3) 2 RFT
Ski 40/32 cals
8 Burpees
Mon, June 05, 2023
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
10 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
12 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Deadlift
5 x 3 ascending
3) 2 RFT
Bike 40/32 cals
8 Burpees
Fri, June 2, 2023
WOD
1) 15 mins hit 1RM
Pwr Clean
2) Bench Press
5 x 5 ascending
3) 3RFT
Row 250/225m
T2B Rx1 20, Rx2 15, Rx3 12
Peg Board Rx1 2 , Rx2 1, Rx3 3 RC
Thurs, June 1, 2023
WOD
1) 6 min Emom
6 squat cleans Rx1 165/115, Rx2 145/100, Rx3 125/80
2) Backsquat
6 x 4 ascending
3) 4 RFT
8 TNG Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125 (if drop BB = 5 burpee penalty)
Row 25/20 cals
Dus 100 Rx2 50 Rx3 singles 200
Wed, May 31, 2023
WOD
40 min Cap
3 RFT
Run 400m
30 Box jumps 24/20
Bike 1,000/900m
30 Wallballs 20/14#
Row 500/450m
30 Kb swings 53/35#
Ski 500/450m
Tues, May 30, 2023
WOD
1) 6 min Emom
GHDSU E 22, Rx1 20, Rx2 18, Rx3 16
Row Cals E 18/16, Rx1 16/14, Rx2 14/12, Rx3 12/10
2) Push Press
5 x 3 ascending
3) 3 RFT
Ski 400/360m
8 Hang Pwr Clean E 205/145, Rx1 185/125, Rx2 155/105, Rx3 135/85
8 bar facing burpees
Fri, May 26, 2023
WOD
1) Row intervals
5 x 500/450m
W/ 1:00 rest
2) Power Snatch
Work up to heavy Single
3) Time Cap 6:30 mins
8 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx3 115/75
Ski 1,000/900m
Thurs, May 25, 2023
WOD
1) Fight Gone Bad
3 RFT
1 min Wallballs 20/14#
1 MIN Sumo Hi Pull 75/55#
1 MIN Push Press 75/55#
1 MIN Box jumps 24/20
1 MIN Rower Cals
1 MIN Rest
Score will be taken by partner
Wed, May 24, 2023
WOD
3 RFT (35 min cap)
Run 400m (Run 200 Forward and 200 Bkwd)
Sled Push D/B 45/25
Bike 1,000/900m
Sled Pull D/B 25/empty
Row 500/450m
Ski 500/450m
Tues. May 23, 2023
WOD
1) 3 RFT
200m Run
10 Ground to Overhead Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Pushpress
5 x 3 ascending
3) 4 RFT
Ski 500m every 100m stop and do 3 Burpees -( finish the Round with Burpees)
Mon, May 22, 2023
WOD
1) For Time
75 Wallballs 20/14
Rest 1 min
50 Kb swings 53/35#
Rest 1
25 GHDSU
2) Backsquat
2 x 5 80% 1RM
2 x 4 85% 1RM
2 x 3 90% 1RM
3) 3 RFT
Bike 500/450m
30 Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Pwr clean Rx1 165/115, Rx2 135/95, Rx3 115/75
Fri, May 19, 2023
WOD
1) Helen
3 RFT
Run 400m
21 KB swings 53/35#
12 pull-ups
2) Bench Press
5 x 8 ascending
3) work on a skill
Take 15 mins and work on something you suck at
Thurs,April 18, 2023
WOD