WED, FEB 12, 2020
WOD - Time cap 32 mins
Terrible TWOs
Run 2 miles
200 DUs
Row 2,000/1,800m
Bike 2/1.8 miles
Tues, Feb 11, 2020
WOD
1) For Time (Time Cap 12 min)
50 pull-ups
50 GHDSUs
50 push-ups
2) Push Press
5 x 5 ascending
3) Ski intervals
750m
1 min rest
500m
30 sec rest
250m
MON, FEB 10, 2020
WOD
1) 8 min Emom
WAllballs Rx1 20, Rx2 17, Rx3 14
”Layup” Box Jump Overs Rx1 14, Rx2,12, Rx3 10 24/20”
Take Two steps- Left step/jump off Right
Right Step /Jump off Left
2) Backsquat
4 x 3 - each rep pause in bottom for 10 sec. Ascending
3) Isabel
30 Snatches For Time 135/95
FRI, FEB 7, 2020
WOD
1)Grace
30 C/J for Time
135/95#
2) Bench Press
3 x 10 70%1RM
all sets
3) 3RFT
3/2 Rope Climbs
15 DB Bench Press Rx1 50/35, Rx2,40/25, Rx3 35/20
9 DB Thrusters
12 min cap
Thurs, Feb 6, 2020
WOD
1)” Fran “
21,15,9 reps of
Thrusters 95/65#
Pullups
2) Backsquat
3 x 10 70% 1RM
All sets same
3) Ski
3 x 500/450m
1 min rest between each interval
WED, FEB 5, 2020
WOD
1) 35 min amrap
Run 800m
25 KB swings 53/35#
Bike 2/1.8 mile
20 One DB Snatch 50/35#
Row 1000/900m
15 Box jump overs 24/20
Ski 1000/900m
10 Burpees
Tues, Feb 4, 2020
WOD
1)GHD Hold
5 x 30 sec hold (arms extended in a Bench Press position) - No weight
1 min rest
2) Shoulder Press
7 x 3 ascending
3) 3RFT
20 pull-ups Rx2 15 , Rx3 10
10 Clean/Jerk Rx1 135/95, Rx2 115/75, Rx3 95/55
Ski 250/225m
Mon, Feb 3, 2020
WOD
1) Death By EMOM alt movements until you cannot complete reps
Wallballs Rx1 +2 every Round, Rx2 alternate between +1 on odd Rounds and +2 even Rounds, Rx3 +1 every Round
Target Burpees - Same as Above
2) Backsquat
7 x 3 ascending
3) Bike Tabata - Max Calories
Fri, Jan 31, 2020
WOD
1) Lsit
4 x 30 sec hold
2) Bench press
5 x 8 ascending
3) 3RFT
Ski 500/450m
2 Peg Board Rx2 Strict Pullups 10/7, Rx3 Pull-ups 10
20 S2O DBs Rx1 50/35, Rx2 40/25, Rx3?35/20
Thurs, Jan 30, 2020
WOD
1) For Time
Row 750/675m
5 Burpees Over Rower
1:30 Rest
Row 500/450m
10 Burpees Over Rower
1 min rest
Row 250/225m
15 Burpees over Rower
2) Deadlift
5 x 8 TNG
ascending
3) 5 RFT
Sled push D/B 45/25
Run 200m
WED, Jan 29, 2020
WOD
3 RFT ( 40 min cap)
Run 800m
50 Kb swings 53/35
Bike 1.5/1.3 miles
25 GHDSU
Tues, Jan 28, 2020
WOD
1) For Time
50 Push-ups
2 mins
50 pull-ups
2) BB complex
2 push jerk/ 1 split / 2 Push press
6 x sets ascending
3) For Time
20 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 500/450m
20 Pwr Snatch
Ski 500/450m
Mon, Jan 26, 2020
WOD
1) 12 min Emom
Heavy Wallballs Rx1 17, Rx2 15, Rx3 13
30/20#
Box jumps Rx1 17, Rx2 15, Rx3 13
Situps Rx1 17, Rx2 15, Rx3 13
2) Backsquat
3 sec pause in Bottom each rep
5 x 4 ascending
3) For Time
30 squat cleans Rx1 185/130, Rx2 155/105, Rx3 135/85
Fri, Jan 24, 2020
WOD
1) Row intervals
500/450m
30 sec
500/450m
30 sec
500/450m
2) Snatch Technique
15 mins
3) Bench Press
4 x 7 ascending
4) 3 RFT
Rope Climbs Rx1 3, Rx2 2, Rx3 1
Target Burpees Rx1 10, Rx2 8, Rx3 6
Thurs, Jan 23, 2020
WOD
1) 4 sets
Lsit 30 sec hold
2) Backsquat
4 x 7 @ 75%1RM
3) 3 RFT
30 Box jumps 24/20
20 Wallballs 20/14#
10 Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/85
5 Front squat same as above
Wed, Jan 22, 2020
WOD
Pick your Indoor Poison
Max Distance
35 mins on
Rower or Bike or Ski
Tues, Jan 21, 2020
WOD
1) Shoulder Press
4 x 8 ascending
2) For Time /Ladder
60 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
50 S2O Rx1 155/105 Rx2 135/85, Rx3 115/65
40/32 cals Row
30 HSpus
20 Rx1 Ring Mups, Rx2 Bar Mups, Rx3 C2B pullups
Mon, Jan 20, 2020
WOD
1) 5 RFT
Wallballs Rx1 20, Rx2 15, Rx3 10
10 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
2) Backsquat
4 x 10 70%1RM all sets
3) 12 min amrap
8 Hang Cleans Rx1 165/115, Rx2 135/85, Rx3 115/75
8 Burpees Facing the Bar
Bike Rx1 18/14, Rx2 15/12 Rx3 12/10
FRi, Jan 17, 2020
WOD
1) For Time
100 sit-ups
Row 250/225m
50 pullups
Row 250/225m
2) Bench Press
3 x 10 ascending
3) 3 RFT
15 Pwr Snatch 95/65
Ski 250/225m
Thurs, Jan 16, 2020
WOD
1) 6 min Emom
Lsit - 30 sec Hold
10 Pwr Clean Rx1 155/105, Rx2 135/85, Rx3 115/65 (TNG or 3 Burpees a Drop)
2) Backsquat
5 x 3 Tempo
2 sec down/2 sec in bottom/ Explode Up
3) 3 RFT
Run 200m
Sled Push D/B 45/25
15 T2B