Tues, DEC 10, 2019

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

Mon, Dec 9, 2019

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

Fri, Dec 6, 2019

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

Thurs, Dec 5, 2019

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

Tues, Dec 3, 2019

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)

Mon, Dec 2, 2019

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

Tues, Nov 26, 2019

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

Mon, Nov 25, 2019

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

FRI, NOV 22, 2019

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

Mon, Nov 18, 2019

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

FRI, Nov 15, 2019

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

Thurs, Nov 14, 2019

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