Fri, May 3, 2024

WOD

1) Lsits

5 x 30 sec hold /1 min rest

2) Bench Press

5 x 3 ascending (2 sec pause 1 inch above chest)

3) 3 RFT

Ski 350/315m

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

10 Hang C/J Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Burpees over the Bar

Mon, April 22, 2024

Monday

1) Quarterfinals Workout #4

10 min AMRAP:

10 clean and jerks 135/85 (55-59: 115/75) (60-64: 105/75)
   Rest 1 minute

10 clean and jerks 185/125 (55-59: 135/95) (60-64: 125/85)
   Rest 1 minute

10 clean and jerks 225/155 (55-59: 155/115) (60-64: 145/95)
   Rest 1 minute

Max-reps clean and jerks in time remaining 245/165 (55-59: 185/125) (60-64: 155/105)

2) Back Squat

5x3 ascending

Fri, April 19, 2024

WOD (Pick your poison)

1) Quarterfinals Workout #2

3 Rounds (20 min time cap)

50 Wallballs 20/14#

50 Box over Burpees

Or

Quarterfinals workout #3 (15 min cap)

3 Rounds of

10 Kipping HSPUs ( scale to 20/15 pushups )

20 T2B

2 Rounds of

10 Strict HSPUs (scale to 20/15 pushups)

5 Rope climbs

1 Round of

10 wall facing HSPus (same as above)

20 Ring Muscle ups (scale to Bar mups, C2B, or pullups)

2) Max Pwr Clean

Tues, April 16, 2024

WOD

1) 3 RFT

Ski 300/270m

8 S2O Rx1 155/105 Rx2 135/85, Rx3 115/65

Pull-ups Rx1 15, Rx2 12, Rx3 9

2) Bench Press

5 x 3 ascending

3) Row sprints

1,500/1,350m

1:30 rest

1,000/900m

1:00 rest

500/450m

:30 rest

250/225m

Thurs, April 11, 2024

Thursday

1) 3 Rounds:

6 power cleans Rx1 135/95 Rx2 115/75 Rx3 95/55

12 FR lunges

24 toes to bar Rx2 18 Rx3 14

2) Work to a heavy complex:

2 cleans + 2 jerks

3) For time:

75 DB Box Step ups

Every minute, including 0:00 , complete

3 Devils Press Rx1 50/35 Rx2 40/25 Rx3 35/20

..Continue the EMOM until you’ve reached a total of 75 step ups

(Cap 9 mins)

Tues, April 9, 2024

Tuesday

1) 3 Rounds

250/225m Ski

40ft Handstand walk Rx2 40ft Rx3 2 wallwalks

GHD sit ups Rx1 25 Rx2 20 Rx3 15

40 ft Handstand walk Rx2 2 wallwalks Rx3 2 wallwalks

2) Seated DB Strict Press

5x8 ascending

3) 7 min AMRAP:

10 Deadlifts E 165/115 Rx1 135/95 Rx2 115/75 Rx3 85/55

5 hang snatch

10 OH squats sc: Front squats