WOD
35 min amrap
100 sit-ups
Run 800m
30 one arm DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike 2/1.8 miles
30 one arm DB OH squats
Tuesday, June 4, 2019
WOD
1) 3 RFT
Strict Pullups - Max Effort
1 min Rest
Strict HSPUs - Max Effort Rx2 pushups
1 min Rest
2) From The Ground - 6 sets ascending
3 Pushpress / 1 split
3) Row/Ski Intervals
750 m
1 min Rest
500 m
1 min rest
250 m
1 min rest
then same intervals on Ski
June 3, Monday, 2019
WOD
1)10 min amrap
Bike 15/12
10 Hang PWR Cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Backsquat
5 x 5 ascending
3) 10 min amrap
Rower 250/225m
10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
20 Box Jumps 24/20
Saturday June 1, 2019
WOD
9 min amrap - Street
Sled Drag - 200m Backwards (Go towards Lakeview) 90/70
Yoke Carry - 200m (Start at North driveway/Old Box) 100/Empty
Run 200m
2 mins transition
9 min amrap - Yard
shuttle Run -each partner
20 T2B
shuttle Run
30 Pull-ups
shuttle Run
Lunges D/B - one partner lunges down and one partner lunges back
2 mins - transition
9 min Amrap - Box
Slamball Toss - 6 x 40 feet (3 each)
20 Bear Complex 95/65
40/32 Bike Cals
Friday, May 31, 2019
WOD
1) Ski Tabata - Max Calories (No reset)
3 mins Rest
Row Tabata - Max Calories (No reset)
2)Bench Press
7 x 2 ascending
3) 3 RFT
10 Slamball Rx1 150/100, Rx2 100/70, Rx3 70/50
PegBoard Rx1 3, Rx2 1, Rx3 3RC
10 Db Hang Clean/Jerk Rx1 50/35, Rx2 40/25, Rx3 35/20
Thursday, May 30, 2019
WOD
1)8 min emom
8 Front Rack Lunges Rx1 185/125, Rx2 155/105, Rx3 135/85
30 sec Hold - Lsit
2)Front Squat
7 x 2 ascending
3) 9 min amrap
10 Deadlift 135/85
5 Hang Clean 135/85
5 Burpees Over Bar
Dus 75
Bike 15/12 cals
Wednesday, May 29, 2019
Time Cap 30 mins
Run 400m
25 Box Jumps 24/20
25 Wallballs 20/14
25 KB swings 53/35
Ski 500/450m
25 Box Jumps
25 Wallballs
25 KB swings
Row 500/450m
25 Box jumps
25 Wallballs
25 KB swings
Bike 1/.9 mile
25 Box Jumps
25 Wallballs
25 KB swings
Tuesday, May 28, 2019
WOD
1) 8 min emom
12 Power Snatch Rx1 95/65, Rx2 75/55, Rx3 65/45
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Push Press
6 x 2 ascending
3) 2 RFT
Row 250/225m
8 Burpees over the Rower
1 min transition
Ski 250/225m
8 Target Burpees
1 min transition
Friday, May 24, 2019
WOD
1) Lsit
4 x 30 sec hold
1 min rest
2) 15 min amrap
3 Rope climbs
10 Slam ball 100/70
Run 200m
Thursday, May 23, 2019
WOD
5 RFT
5 Burpee Box Overs 24/20
2 Sled Push D/B 45/25
5 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
2)Front squat
4 x 4 ascending
3) For Time
300 Dus
5 min Cap
Wednesday, May 22, 2019
WOD
For Time
3 - Run 400 m
30 sec Rest between Runs
3 - Row 500/450m
30 sec Rest between Rows
3 - Ski 500/450m
30 sec Rest
3 - Bike .7/.6 miles
30 sec Rest
Tuesday, May 21, 2019
WOD
1)Shoulder Press
5 x 3 ascending
9 min Amrap
15 S2O Rx1 115/75, Rx2,95/65, Rx3 75/55
5 Bar Facing Burpees
10 Pwr Cleans
3 mins Rest
100/75 push-ups For Time
Monday, May 20, 2019
WOD
1)8 min Emom
Wallballs Rx1 20 Rx2 17, Rx3 14
20/14=
KB Swing Rx1 20, Rx2 17, Rx3 14
53/35#
2)Front Squat
5 x 3 ascending
3) 3 RFT
Bike 15/12 cals
Run 400m
Row 15/12 cals
Friday, May 17, 2019
WOD
1)2 Rounds
Bike 30 sec - Max Calories
1 min transition
Row 30 sec - Max Calories
1 transition
Ski 30 sec - Max Calories
1 min transition
2) Push /Pull strength
Bench Press 5 x 5 heaviest weight you can maintain
Strict Pullups 5 x Rx1 12/8, Rx2 9/5, Rx3 6/2
3) 2 RFT
Rope Climbs Rx1 4, Rx2 3, Rx3 1
10 reps S2O Rx1 155/105, Rx2 135/85, Rx3 115/65
Muscle Ups Rx1 7/5, Rx2,3/2 Rx3 Bar Muscle UPS 5/3
10 Pwr Cleans - Same as above
Thursday, May 16, 2019
WOD
1) Snatch - 15 mins work to Heavy Single
2)Backsquat
4 x 4 ascending
3) 3RFT
Wallballs Rx1 35, Rx2 30, Rx3 25
Box jumps Rx1 35, Rx2 30, Rx3 25
KB swings Rx1 35, Rx2 30, Rx3 25
GHDSU Rx1 35, Rx2 30, Rx3 25
Wednesday, May 15, 2019
3 RFT
Run 400m
Row 500/460m
Ski 500/450m
Bike 1/.9 miles
2 min Rest
Tuesday, May 14, 2019
WOD
1)8 min emom
12 Wght GHDSU Rx1 30/20# , Rx2 20/14#, Rx3 14/10
10 Pwr Cleans Rx1 135/95, Rx2 115/75, Rx3 95/55
2)Shoulder Press 3 x 1 ascending
Push Press 3 x 1 ascending
Push jerk 3 x 1 ascending
Split Jerk 3 x1 ascending
3) 3RFT
250/200m Ski
Hspus Rx1 15, Rx2 8, Rx3 15/12 push-ups
Burpee Box Over Rx1 10, Rx2 8, Rx3 6
Monday, May 13, 2019
WOD
1) 8 min emom
17 reps Wallballs Rx1 30/20, Rx2 20/14, Rx3 20/14 (14 Reps)
12 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
2) 5 Rnds
5 Backsquat Rx1 275/185, Rx2 245/155, Rx3 225/135
Sled Push D/B 45/25#
5 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/155
1 min Rest between Rnd
Friday, May 10, 2019
WOD
1)Bench Press
Tabata Rx1 115/75, Rx2 95/55, Rx3 75/35
2 mins rest
5 mins ME
Legless Rope Climbs
Rx1 seated start /Lsit, Rx2 Lsit, Rx3 3 sec straddle start/Then Use feet on Rope Climb
2)Bench Press
7,6,5,4,3,2,1 Reps
3) Helen
3 RFT
Run 400m
21 KB swings 53/35
12 Pull-ups
Thursday, May 9, 2019
1)6 min Emom
List -30 sec hold
10 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Back squat
7, 6,5,4,3,2,1 reps
3) 3 RFT
Row 500/450m
10 DB Fr Rack Lunges Rx1 50/35, Rx2 40/25, Rx3 35/20 (in place)
20 DB one arm Snatch