Fri, Dec 27, 2019

WOD

1) 3 RFT

Row 200/180m

10 Burpees over te Rower

2 mins rest

Ski 200/180m

10 Pulls - Rx1 Bar Mups, Rx2 C2B, Rx3 Pullups

2)Bench Press

7 x 2 ascending

3)Short Tabata 5 Rnds

Bench Press Rx1 115/65, Rx2 95/55, Rx3 75/35

Rest 4 mins

DB curls alt Rx1 40/20, Rx2 35/15, Rx3 30/10

Mon, Dec 23, 2019

WOD

12 DAYS of Christmas

Day 1 - Rope Climb

Day 2 - Burpees

Day 3 - Air Squats

Day 4 - Kb swings 53/35

Day 5 - Hspus

Day 6- Pull-ups

Day 7 - Wallballs

Dsy 8 - Situps

Day 9 - Slamballs 70/50

Day 10- Deadlifts Rx1 225/165, Rx2 185/125, Rx3 155/105

Day 11- Hang Pwr Cl 155/105, Rx2 135/85, Rx3 115/65

Day 12- Thrusters 115/75, Rx2 95/65, Rx3 75/55

Fri, Dec 20, 2019

WOD

1) 8 min emom

Pull - Rx1 Ring Mups 6/4, Rx2 Bar Mups 6/4, Rx3 C2B 12

25 Situps

2) Bench Press

6 x 3 all sets same weight

2 mins rest between sets

3) 3 RFT

Ski 250/225m

HSWalk Rx1 50ft Rx2 25ft Rx3 35/25 push-ups

25 KB swings 53/35#

Thurs, Dec 19, 2019

WOD

1) 8 min Emom

10 Fr Rack Lunges Rx1 165/115, Rx2 135/95, Rx3 115/75

Burpees over Bar Rx1 10, Rx2 8, Rx3 6

2)Front Squat

6 x 3 ascending

3) Sprint Row Intervals

For Time

750/675m

1 min rest

500/450m

30 sec rest

250/225m

WED, Dec 18, 2019

WOD

1)2RFT (32,min cap)

Wallballs Rx1 35, Rx2 30, Rx3 25

Run 400m

Box Jumps Rx1 35, Rx2 30, Rx3 25

Bike 1/.9miles

KB swings Rx1 35, Rx2 30, Rx3 25

Row 500/450m

DB Cleans Rx1 35, Rx2 30, Rx3 25 35/25#

Ski 500/450m

Mon, Dec 16, 2019

WOD

1) Power Clean

5 x 5

ascending TnG

2)Backsquat

6 x 4 ascending

3) “Jacob”

For Time

50 Wallballs 20/14#
40/ 32 cals Ski

30 DB Snatch 50/35 Rx2 40/25, Rx3 25/20

20 Box jump overs 24/20

15 Bar Mups Rx2 C2B Pullups/push-ups, Rx3 pull-ups/push-ups

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