Tues, Sept 10, 2019
WOD
1) For Time
25 GHDSU
25 Bk extn
25 Pull-ups
25 KB swings 53/35
25/20 Push-ups
2) Pushpress
5 x 5 ascending
3) 2 RFT
25/20 cals Row
25/20 cals Ski
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) For Time
25 GHDSU
25 Bk extn
25 Pull-ups
25 KB swings 53/35
25/20 Push-ups
2) Pushpress
5 x 5 ascending
3) 2 RFT
25/20 cals Row
25/20 cals Ski
WOD
1) 8 min Emom
Bike Cals Rx1 14/11, Rx2 12/9, Rx3 10/7
Burpee Box Over Rx1 8, Rx2 7, Rx3 6
2) Backsquat
5 x 5 ascending
3) Sprints For Time
2 x 400m
1:30 min Rest
2 x 200m
1 min Rest
2 x 100m
:30 sec Rest
WOD
1) For Time
2 RFT
30 Pull-ups Rx2 25, Rx3 20
30 Push-ups Rx2 25, Rx3 20
2) Bench Press
6 x 3 Same 80% 1RM
3) 2 RFT
Sled Pull D/B 45/25
10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Burpees Over Bar
10 Pwr Clean
WOD
1) 9 min emom
Sumo Hi Pull Rx1 20, Rx2 18, Rx3 16 75/55#
Wallball Rx1 18, Rx2 16, Rx3 14
20/14#
GHDSU Rx1 16, Rx2 14, Rx3 12
2) Deadlift
6 x 3 ascending TNG
3) For Time
Bike cals Rx1 20/16, Rx2 18/14, Rx3 16/12
20 One Arm DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Row cals Rx1 20/16 cals, Rx2 18/14, Rx2 16/12
20 DB Snatch - same
Ski cals - same
20 DB Snatch - same
WOD
Run 1 mile
Sled Push D/B 45/25
Situps 25
Run 1 mile
Sled Push D/B 45/25
Sit-ups 25
Run 1 mile
Sled Push D/B 45/25
Situps 25
WOD
1)Push Press
6 x 3 ascending
2) Power Clean
Work to a Heavy triple
3) 3 RFT
12 T2B Rx2 10, Rx3 8
12 S2O Rx3 135/95 Rx2 115/75 Rx3 95/55
SKI 150/125m
WOD
1) Bike & Backsquat
6 sets - 1:30 to complete the Super Set. 1:30 of Rest.
Bike cals 10/8, Rx2 9/7, Rx3 8/6
Backsquat 70% 1RM
2) 2 RFT
Run 400m
7 Clusters (Squat Clean + thruster) Rx1 135/95, Rx2 115/75, Rx3 95/55
7 Bar Over Burpees
Row 500/450m
7 Clusters
7 Bar Over Burpees
WOD
1) 6 min emom
Row Rx1 12/10, Rx2 10/8, Rx3 8/6
LSit 30 sec hold
2)Bench Press
10,9,8,7,6.5,4,3,2,1
start 50% 1RM add 5% every set
3) DT Ladder
Every 4 mins Do 3 Rnds of
12 Deadlift Rx1 95/65, 135/95, 155/105, 185/130, 205/145 Rx2 75/45, 95/65, 115/85, 135/105, 155/125 Rx3 75/45 (6rnds- 8mins) 115/65 (6 Rnds - 8mins) 135/85
9 HPwr Clean
6 S2O
if you can’t get your 3 Rnds in time your done. You don’t have to wait once the 3 Rnds are complete
WOD
1)9 min emom
6 Squat Cleans Rx1 165/115, Rx2,135/95, Rx3 115/85
10 Slamball O/S Rx1 70/50, Rx 50/30, Rx3 50/35 6 reps
Box Jump Overs 24/20 Rx1 15, Rx2 12, Rx3 10
2) Front Squat
5 x 5 ascending
3) Helen
3 RFT
400m Run
21 KBS 53/35
12 Pull-ups
WOD
1)For Time
50 sit-ups
Bike 1/.9 mile
Row 500/450m
Ski 500/450m
25 Burpees
1:30 min rest
40 sit-ups
Same as above
20 Burpees
1:00 min Rest
30 sit-ups
Same as above
15 Burpees
WOD
1) BB Complex
2 Pushpress/2 Push Jerk/1 Split Jerk
6 x ascending
2) 3 RFT
Strict HSPUs Rx1 10 Reps (3” deficit), Rx2 5 reps, Rx3 10 kipping Hspus
Rope Climb Rx1 2 LegLess, Rx2 1 LL&1RC, Rx3 2 RC
Row 250/225m
3) Power Snatch
12 mins to
Work up to Heavy Double (TNG)
WOD
1)9 min emom
Wallballs Rx1 18, Rx2 14, Rx3 12 20/14#
leg lift WB Rx1 12, Rx2 10, Rx3 8
Twists WB Rx1 18, Rx2 14, Rx3 12
2)Backsquat/Backrack lunges
5 x 3 squats/ 6 lunges
ascending
3) 10 min amrap
Pull-ups Rx1 15 C2B, Rx2 15 chin over, Rx3 8 chin over
Box Jumps 15
Deadlift 15 Rx1 185/125, Rx2 155/105, Rx3 135/85
WOD
1)LSit/ GHDHold
3 x 30 sec Hold w/1 min Rest - LSit
3 x 30 sec Hold w/1 min Rest-GHD Hold
2)Bench Press
5 x 5 ascending
3) 4 RFT
Peg Board Rx1 2, Rx2 1, Rx3 2 Rope Climbs
Ski 15/12 cals
Hspu Rx1 15, Rx2 8, Rx3 15/10 push-ups
Row 15/12 cals
WOD
1)8 min emom
10 Pwr Snatch Rx1 115/80, Rx2 95/65, Rx3 75/55
10 OH squat same (if can’t OH squat do Fr Squat)
2)Backsquat
5 x 5 ascending
3)3 RFT
Run 400m
Deadlift 5 TNG Rx1 275/185, Rx2 245/155, Rx2 205/135
Bar Over Burpees 5
Bk extn 15
WOD
1)For Time (Time Cap 45 mins)
Bike 2/1.8 miles
Wallballs Rx1 35, Rx2 30, Rx3 25
Row 1000/900m
Box Jumps Rx1 35, Rx2 30, Rx3 25
Ski 1000/900m
KB swing Rx1 35, Rx2 30, Rx3 25
Bike 1/.9 mile
Wallballs Rx1 25, Rx2 20, Rx3 15
Row 500/450m
Box Jumps Rx1 25, Rx2 20, Rx3 15
Ski 500/450m
KB swings Rx1 25,Rx2 20, Rx3 15
WOD
1)10 min cap
Rx1 10 Rnds, Rx2 8 Rnds, Rx3 6 Rnds
5 pullups
10/7 push-ups
15 sit-ups
2) Shoulder Press
5 x 3 - 3 sec pause above the shoulder
Once set starts bar does not touch the shoulder. Rep 2 and 3 comes below chin and hold for 3 seconds then press
3) 75/ cals For Time
Bike cals 25/20
Row cals 25/20
Ski cals 25/20
WOD
1)3 RFT
Run 200m
15 GHDSU
15 Bk extn
2) Backsquat/Sled Push
6 x 3 same weight then Sled D/B
Rx1 275/185, Rx2 245/155, Rx3 205/115
Sled Push 45/25, 25/empty
3) 9 min amrap
20 Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/85
5 Bar facing Burpees
10 Pwr Cleans Rx1 same
5 Bar facing Burpees
WOD
1)6 min emom
Rope climbs Rx1 3, Rx2 2, Rx3 1
Lsits 30 sec Hold
2) Bench Press
5 x 5 Holds - ascending
Hold 2 inches above chest for 3 sec then Press
3) 10 min amrap
Ski 250/225m
Strict pull-ups Rx1 8/5 C2B, Rx2 8/5, Rx3 8 kipping pull-ups
8 DB Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1)9 min Emom
Target Burpees Rx1 12, Rx2 10, Rx3 8
(first 3 Rnds)
Row Cals Rx1 18/15, Rx2 16/13, Rx 13/10
(Rnds 4 - 6)
Pwr Cleans Rx1 12, Rx2 10, Rx3 8 135/85#
(Rnds 7-9)
2) Deadlift
6 x 3 ascending
3) For Time
3, 6, 9, 12 reps of
DB Thrusters Rx1 50/35 Rx2 40/25, Rx3 35/20
Box Jump Overs 24/20#
WOD
Bike cals / Sit-ups - alternate movements every 2 mins. Keep running total of cals and reps once you hit the # below move to next station
Rx1 300/275, Rx2 275/250, Rx3 250/225
Row cals / walking lunges - alternate movements every 2 mins
Rx1 300/275, Rx2 275/250, Rx3 250/225
Ski cals / Back Extns - alternate movements every 2 mins
Rx1 300/275, Rx2 275/250, Rx3 250/225