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
Thurs, May 2,2024
WOD
1) 4 RFT
Bike Erg 25/20 cals
20 jumping Lunges
2) Backsquat
5 x 3 (pause in the bottom 2 secs)
3) 3 RFT
10 Deadlift Rx1 315/225, Rx2 275/185,
Rx3 225/155
Row 500/450m
Wednesday, May 1, 2024
WOD
1) For Time
80 ft DB Lunges DB in each hand Rx1 50/35
rx2 40/25, Rx3 35/20
Echo Bike 2,000/1,800m
8 shuttle runs (40ft Down/Back=1)
Bike Erg 2,000/1,800m
80 Ft DB lunges
Row 1,000/900m
8 shuttle runs
Ski 1,000/900m
Cash out -100 sit-ups
Tues,April 30th, 2024
WOD
1) 4 RFT
Row 350/315m
HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups
2) Bb complex
2 Pushpress/3 Pushjerks
3) 10 min amrap
8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Dus Rx1 100, Rx2 60, Rx3 100 singles
8 Bar facing Burpees
Monday, April 29, 2024
WOD
1) 4 RFT (9 min cap)
Echo Bike 20/16 cals
10 Backsquat Rx1 185/125, Rx2 155/105, Rx3 115/75
2) GHD Holds
5 x 30 sec hold
w/1 min rest
3) 4 RFT (9 min cap)
Bike Erg 20/16 cals
7 Pwr Clean Rx1 165/115, Rx2 135/85, Rx3 115/65
Fri, April 26, 2024
Wod
1) 8 min Amrap:
12 DB cleans Rx1 50/35 Rx2 45/25 Rx3 35/20
12 DB S2O
24 pull-ups Rx2 18 Rx3 12
2) Bench Press
3x10
3) For Time:
Rope climbs Rx1 5 Rx2 4 Rx3 2
60 Box jumps overs (Step down) 24/20”
Rope climbs Rx1 5 Rx2 3 Rx3 2
Thursday, April 25, 2024
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 16, Rx3 12
GHDSU Rx1 20, Rx2 16, Rx3 13
Row Cals Rx1 18/15, Rx2 16/14, Rx3 14/11
KB swings 53/35
2) Deadlift
5 x 3 ascending
3) 5 min Emom
6 reps of Squat clean
Rx1 185/125, Rx2 155/105, Rx3 115/75