Thurs Aug 17, 2023

WOD

1) 3 RFT

12 Front Rack Lunges (In Place)

RX1 155/105 RX2 135/85 RX3 115/65

8 Burpees Over the Bar

GHDSU

RX1 20 RX2 16 RX3 12

2) Deadlift

5 x 3 Ascending

3) 8 min EMOM

7 Power cleans

RX1 135/95 RX2 115/75 RX3 95/65

5 High BOx jumps

Rx1 36/30 rx2 30/24 Rx3 24/20

7 thrusters

Same weight as clean

5 High BOx jumps

Rx1 36/30 rx2 30/24 Rx3 24/20

Wed, Aug 16, 2023

WOD

10 mins to complete

50/40 cals Bike

40/32 cals Rower

30/24 cals Ski

Score is Time finished/rest the remainder of 10 mins

10 mins to Complete

50/40 cals Rower

40/32 cals Ski

30/24 cals Bike

10 mins to complete

50/40 cals Ski

40/32 cals Bike

30/24 cals Row

Tues, Aug 15, 2023

WOD

1) Row Sprints

5 x 350/315m

w/ 30 sec rest

2) Push Jerk

5 x 3 ascending

3) 3 RFT (15 min cap)

Pull-ups Rx1 20, Rx2 15, Rx3 10

Dus Rx1 100, Rx2 50, Rx3 100 singles

20 Kb swings Rx1 70/53, Rx2 62/44. rx3 53/35

Mon, Aug 14, 2023

WOD

1) Backsquat 1RM

2) 20 min Emom

Row Cals Rx1 16/13, Rx2 14/11, Rx3 12/9

GHDSU Rx1 20, Rx2 17, Rx3 14

7 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx2 115/75

Box jumps Rx1 20, Rx2 17, Rx3 14

Thurs, Aug 10, 2023

WOD

1) 3 RFT

Bike Sprint 15/12 cals

15 Deadlift Rx1 225/155, Rx2 205/135, Rx3 185/115

20 Box step ups

2) Backsquat

4 x 2 same 100%1RM (or as close to it as you can get)

3) 9 min amrap

20 Wallballs Rx1 30/20#, Rx2/3 20/14#

T2B Rx1 20, Rx2 15, Rx3 10

80 ft DB lunges Rx1 50/35, Rx2 40/25, Rx3 35/20

Tues, Aug 8, 2023

WOD

1) 7 min Amrap

Reps 3,6,9,12,15…

HSPUs

Bar Mups

2) Shoulder Press

5 x 5 ascending

3) 3 RFT

2 Rope climb Rx1 LL

3 Pwr Clean Rx1 245/170, Rx2 205/135, Rx3 165/110 (tgese should be heavy )

Row 20/16 cals

Mon, Aug 7, 2023

WOD

1) 9 min Emom

Wallballs Rx1 22, Rx2 18, Rx3 14

GHDSU -same

Row Cals Rx1 16/13, Rx2 14/12, Rx3 12/10

2) Backsquat

4 x 2 same 95% 1 RM

3) 3 RFT

20 D/B One arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

5 Box facing Burpee

50 Dus

Fri, Aug 4, 2023

WOD

1)l Grace

30 C/J - For Time

135/95

2) Bench Press

Tabata 8 Rnds 20 sec work/10 sec rest

Rx1 135/75 , Rx2 115/55, Rx3 95/35

3) 5RFT

5 Burpees

5 Sit-ups

Ski 350/315m

1 min rest

Thurs, August 3, 2023

WOD

1) Backsquat

4 x 3 same @ 93% 1RM (4 sets is correct)

2) 15 mins to work one or more of these lifts

Oh squat/Snatch/Clean

3) 3 RFT

8 DB Thruster Rx1 50/35, Rx2 40/25, Rx3 35/20

8 Burpee Box Overs 24/20”

Tues, Aug 1, 2023

WOD

1) 4 RFT (10 min cap)

C2B pull-ups (scale to pullups)

Rx1 15, Rx2 12, Rx3 9

5 Hang Pwr clean/Jerk Rx1 155/105, Rx2 135/85, Rx3 115/65

2) Push Press

5 x 3 same 85%1RM

3) 3 RFT

Row 250/225m

Push-ups Rx1 20/15, Rx2 15/10, Rx3 10/5

Ski 250/225m

20 Sit-ups

Monday, July 31, 2023

wOD

1) 12 min Emom

Wallballs Rx1 22, Rx2 18, Rx3 14

(If you use 30# for guys or 20# for girls reduce reps by 4)

Kb swings 53/35# Rx1 22, Rx2 18, Rx3 14

(If you use 70# for guys or 53# for girls reduce by 4 reps)

Row Cals Rx1 16/13 Rx2 14/11, Rx3 12/9

2) Backsquat

5x 3 same 90%

3) 4RFT

7 Burpees

Bike cals 25/20

Dus Rx1 75, Rx2 50, Rx3 75 singles

Fri, july 28, 2023

WoD

1) Lsit

6 x 30 sec hold

W/1 min rest

2) Bench Press

5 x 3 Same @ 88%1RM

3) 3 RFT

15 C2B Pull-ups Rx2 10 C2B. Rx3 15 pull-ups

10 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

Row 500/450m

Thurs, July 27, 2023

WOD

1) 3 RFT

Wallballs Rx1 30, Rx2 25, Rx3 20

Row Cals Rx1 30/24, Rx2 25/20, Rx3 20/16

2)Backsquat

5 x 3 same 88% 1RM

3) 9 min amrap

20 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105

10 Burpees

Ski 250/225m

Tues, July25, 2023

WOD

1) 4 sets of every 3 mins

Row 20/16 cals then Rx1 15/10 push-ups, Rx2 12/7 pushups, 9/4 pushups

2) Clean and Jerk (squat clean/ Split jerk)

7 x 1 ascending

3) 3 RFT

Wallwalks Rx1 4, Rx2 3, Rx3 2

T2B Rx1 25, Rx2 18, Rx3 12

Dus Rx1 75, Rx2 50, Rx3 75 singles