Thurs, Dec 12, 2019
WOD
1) 3RFT
15 Backsquat 135/95 (take out of Rack)
15 Burpees
2) Deadlift
6 x 3 ascending
3) 3 RFT
Sled Push D/B 45/25#
Run 400m
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 3RFT
15 Backsquat 135/95 (take out of Rack)
15 Burpees
2) Deadlift
6 x 3 ascending
3) 3 RFT
Sled Push D/B 45/25#
Run 400m
WOD
1) 40 min amrap
Run 800m
1 min Situps
2/1.8 mi Bike
1 min Burpees
Row 1,000/900m
1 min KB swings 53/35#
Ski 1,000/900m
1 min one arm DB Snatch alt. 35/25#
Your score is total reps
WOD
1) 5 sets of
30 sec - Rx1 15/10, Rx2 12/8, Rx3 9/5 - 30 sec plank
Plank, Push-ups, Plank
1 min rest
2) Push Press
6 x 3 ascending
3) 10 min amrap
Row 250/225m
1 Peg Board Rx2 5 strict pull-ups, Rx3 5 kipping pull-ups
Ski 250/225m
1 Sled Pull D/B Rx1 Lg sled, Rx2 sm Sled 45/25
WOD
1) 9 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps Rx1 20, Rx2 17, Rx3,14
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Backsquat
6 x 3 ascending
3) 3 RFT
Bike Cals Rx1 15/12, Rx2 12/10, Rx3 9/7
Slamball Rx1 15, Rx2 12, Rx3 9 Rx1 150/100, Rx2 100/70, Rx3 70/50
WOD
1) 8 min emom
Rope Climb Rx1 2 LL, Rx2 2 RC, Rx3 1 RC
LSit 30 sec hold
2) Bench Press
2 x 5 ascending
2 x 4 ascending
2 x 3 ascending
3) 3 RFT
10 Burpees over Bar
10 Sumo Hi pull Rx1 135/95, Rx2 115/80, Rx3 95/65
Run 200m
WOD
1) 9 min emom
Wallballs Rx1 18, Rx2 15, Rx3 12 - 30/20#
KB swings Rx1 18, Rx2 15, Rx3 12 - 53/35#
GHDSU Rx1 18, Rx2 15, Rx3 12
2) Deadlift
2 x 5 ascending
2 x 4 ascending
2 x 3 ascending
3) 3 RFT
11 Backsquat Rx1 205/145, Rx2 165/ 125, Rx3 135/95
Run 400m
11 Box jumpovers 24/20
WOD
ROW/SKI/BIKE
Pick 2 - For Max Distance
18 mins of work
2 mins of transition
WOD
1) 8 min emom
Pullups Rx1 10/7 strict , Rx2 6/4 strict, Rx3 10 kipping pull-ups
HSPUs Rx1 10/7 strict, Rx2 6/4 strict, Rx3 10 kipping or 15/10 push-ups
2) BB complex
8 x 1 pushjerk/ 1 splitjerk
ascending
3) For Time
Ski 250/225m (Buy In)
5 RFT
12 Deadlifts Rx1 155/110, Rx2 135/95, Rx3 115/75
9 Hang Pwr Cleans
6 S2O
Ski 250/225m (Cash Out)
WOD
1) 3 RFT
10 Front Rack lunges Rx1 165/125, Rx2 135/95, Rx3 115/75
5 Bar facing Burpees
2) Backsquat
5 x 5 all at 75% 1RM
3) 3 RFT
25 sit-ups
Row 250/225m
1 Pwr cleans Rx1 245/175, Rx2 215/155, Rx3 185/125
WOD
1) 5 Min EMOM
15 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
add 1 swing every round
2) Pushpress
5 x 4 ascending
3) 2 RFT
Run 400m
15 S2O Rx1 135/85, Rx2 115/75, Rx3 95/55
2 Pegboards Rx2 8/5 strict pull-ups , Rx3 12 kipping pull-ups
WOD
1) 3 RFT
20/16 cal Row
20 Wallballs Rx2 16, Rx3 12
T2B Rx1 20, Rx2 16, Rx3 12
2) Backsquat
5 x 4 ascending
3) Deadlift Ladder - TNG at min 5 reps
15 Deadlifts Rx1 225/155, Rx2 185/115, Rx3 135/85
1:30 Rest
15 Deadlifts Rx1 275/185, Rx2 225/155, Rx3 185/115
1:30 Rest
15 Deadlifts Rx1 Rx1 315/225, Rx2 275/185, Rx3 225/155
WOD
1) 8 min emom
Rope Climb Rx1 3, Rx2 2, Rx3 1
LSit - 30 sec hold
2) Bench Press
2 x 5 same
2 x 4 same
2 x 3 same
3) 2 RFT
Row 25/20 cals
25 Kb swings 53/35
25 HSPUs Rx2 20, Rx3 15
Sled Pull D/B 45/25
WOD
1) Pwr Clean
15 mins
work up to heavy 1 rep
2) Deadlift
2 x 5 same
2 x 4 same
2 x 3 same
3) 3 RFT
Run 200m
8 Front squat Rx1 185/125, Rx2 155/105, Rx3 135/85
12 Box jump overs 24/20
WOD
1) 3 RFT
Run 400m
5 Burpees
Bike 1 mi/ .9
5 burpees
Row 500/450m
5 Burpees
Ski 500/450m
5 Burpees
Sled Push D/B
WOD
1) Shoulder Press
2 x 5 same
2 x 4 same
2 x 3 same
2) Cindy
20 min amrap
5 pull-ups
10 push-ups
15 situps
WOD
1) 9 min emom
Wallballs 30/20# Rx1 16, Rx2 14, Rx3 12
GHDSU Rx1 16, Rx2 14, Rx3 12
KB swings 70/53# Rx1 16, Rx2 14, Rx3 12
2) Backsquat
2 x 5 same weight
2 x 4 same weight
2 x 3 same weight
3) 3 RFT
10 DB Front Rack lunges Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike 15/12 cals
10 DB Box step ups 24/20
Row cals 15/12 cals
WOD
1) 8 min emom
Ski 10/8 cals
Lsit 30 sec hold
2) Bench Press
5 x 5 ascending
3) 3 RFT
10 Bar Mups Rx2 C2B/ push-ups Rx3 Pullups /push-ups
sumo hipull Rx1 115/75 Rx1 12, Rx2 9,Rx3 6
S2O 115/75 Rx1 12, Rx2 9, Rx3 6
Rope climbs Rx1 4, Rx2 3, Rx3 2
WOD
1) 8 min Emom
Bar Facing Burpee Rx1 8, Rx2 6, Rx3 4
6 Squat cleans Rx1 165/125, Rx2 135/95, Rx3 115/75
2) Backsquat
5 x 5 ascending
3) 3 RFT
10 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
10 Pistols (alt)
10/8 cal Row
WOD
1)For Time
2 RFT
Run 400m
Sled Pull
Bike 1.5/ 1.3
Lunge D/B
Row 500/450m
Suicide
Ski 500/450m
15 Burpees
1) For Time
200 sit-ups
2) Barbell Complex
1 Pushpress/ 2 Pushjerk/ 1 split jerk
6 x ascending
3) 4 RFT
Run 200m
Hspus Rx1 15, Rx2 10, Rx3 15/10 push-ups
Ski 250/225m