FRI, JULY 17, 2020

WOD

1) 8 min Emom

Lsit 30 sec

Peg Board Rx1 2, Rx2 1, Rx3 5 strict Pullups

2) Bench Press

1 RM

3) 4 RFT

10 Ground to OH Rx1 135/95, Rx2 115/75. Rx3 95/65

50 Dus

10 GHDSU

Wed, July 15,2020

WOD

2 RFT

Run 800m

20 Slamballs O/S Rx1 70/50 Rx2/3 50/35

Bike 2/1.8m

20 D/B Snatch alt Rx1 50/35, Rx2 40/25, Rx3 35/20

80 Ft D/B O/H Lunge Single Arm - same #

Row 1000/900m

Tues, July 14, 2020

WOD

1) 4 RFT

Row 250/225m

6 Pwr Cleans Rx1 205/145, Rx2 175/115, Rx3 155/105

2) Bench Press

5 x 5 ascending

3) 4,RFT

Ski 250/225m

6 Pwr Snatch Rx1 165/115, Rx2 135/85, Rx3 115/75

Mon, July 13, 2020

WOD

1) For Time

50 Wallballs Rx1 30/20, Rx2/3 20/14

50 Box jumps

50 GHDSU

50 KB swings 53/35

2) Backsquat

5 x 5 ascending

3) Sled Work

3 RFT (12 min cap)

Run 1 lap around Turf

Push Down Sled 45/25#

Pull Back sled 45/25
Run 1 lap around Turf

Fri, July 10, 2020

WOD

1) 9 min Emom

Rope Climbs Rx1 3, Rx2 2, Rx3 1

GHDSU Rx1 20, Rx2 16, Rx3 12

Push Press 75/55# Rx1 25, Rx2 20, Rx3 15

2) 6 x 3 ascending

3) Grace

For Time

30 C/J 135/95#

Thurs, July 9, 2020

WOD

1) Franish (Rx1 under 6 mins Fran PR, Rx2 under 9 mins, Rx3 above 9 mins

20 T2B - Rx1 and Rx2 only

Rx1, Rx2, and Rx3

21, 15, 9 reps of

Thrusters and Pullups 95/65#

Rx1 only

20 Pwr Snatch 95/65#

2) Backsquat

6 x 3 ascending

3) Diane

21, 15, 9 reps of

Deadlift 225/155#

WED, JULY 8, 2020

WOD

1) 2 RFT (40 min cap)

Run 800m

Wallball 20/14# Rx1 30, Rx2 25, Rx3 20

Bike 2/1.8 m

Box jump 24/20” Rx1 30, Rx2 25, Rx3 20

Ski 1,000/900

KB swing 53/35# Rx1 30, Rx2 25, Rx3 20

Row 1,000/900m

Tues, July 7, 2020

WOD

1) Ghd Holds

4 x 30 sec Rx1 45/25, Rx2 35/15, Rx3 25/10
w/ 1 min rest between sets

2) BB complex

5 x 3PP/1 split - ascending

3) For Time

Ski 500/450m - Buy in

3 RFT

20 Deadlifts Rx1 185/125, Rx2 155/105, Rx3 135/85

15 Pullups

10 HSPus

5 Pwr cleans - same weight

Row 500/450m - Cash out

Mon, July 6, 2020

WOD

1) 8 in EMOM

10 Front rack forward lunges Rx1 165/115, Rx2 135/95, Rx3 115/75

Box jump overs 36/30 Rx1 10 Rx2 8, Rx3 6

2) OHsquat /Front squat

5 x 4 ascending..if u can’t OH squat sub Front squat

3) Snatch

12 mins work up to Heavy Single

Fri, July 3, 2020

WOD

1)Open WOD 14.1

10 min amrap

30 Dus (scale is jumping on 2- 45# plates while holding 5# plates in each hand OH..NOT singles)

15 Pwr Snatch 75/55#

2) Bench Press

3 x 15 same

3) For Time

Ski 100/80 cals

TUES, JunE 30, 2020

WOD

1) For Time

Row 500/450m

30 Kb Swings 53/35

Ski 500/450m

30 KB swings 53/35

2) Pushpress

6 x 3 ascending

3) 12 min amrap

Each Round add 2 reps

Hspus Rx1 10, Rx2 5, Rx3 push-ups 10/7

20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

Mon, June 29, 2020

WOD

1) 9 min EMOM

Wallballs - Use 30/20# Rx1 15, Rx2 12, Rx3 10

GHDSU Rx1 15, Rx2 12, Rx3 10

TNG Squat Cleans - 6 Reps Rx1 165/110, Rx2 135/95, Rx3 115/75 - if u drop Bbell 5 burpees

2) Backsquat

6 x 3 ascending

3) SLED Buffet

Sled Push D/B 45/25 at every cone do Rx1 5 burpees Rx2 4 burps, Rx3 3

Sled Push D/B 45/25 (Press the Sled = shoulders are touching poles then extend ur arms) between every cone Rx1 5, Rx2 4, Rx3 3

Sled Push D/B 45/25 at every cone but first cone ..backpedal to previous cone the run back to sled and continuing pushing

Regular Sled Push D/B 45/25

Thurs, June 24, 2020

WOD

1) 3,RFT

Row 500/450m

15 KB swings 70/53

15 Box jumps 24/20

2) Deadlift

5 x 5 ascending

3) Snatch

work up to a heavy Single

Full snatch - if u cant Pwr Snatch

Tues, June 23, 2020

WOD

1) 6 min Emom

Rope Climbs Rx1 3, Rx2 2, Rx3 1

Hspus Rx1 15, Rx2 8, Rx3 15/10

2) Shoulder Press/Pushpress

5 x 3/1 ascending

3) 4 RFT

10 Power Snatch Rx1 115/75, Rx2 95/65 Rx3 75/55

5 Bar Over Burpees

15 C & J - same2

Mon, June 22, 2020

WOD

1) 9 min Emom

T2B Rx1 15, Rx2 12, Rx3 10

WB Rx1 18, Rx2 15, Rx3 12 30/20#

Bk extn Rx1 18, Rx2 15, Rx3 12

2) Backsquat

10 reps - same

2 x 3 ascending

10 reps -,same

3) 3 RFT

Row 250/225m

20 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/55 (cannot drop every rep/ min set 5 TnG )

Ski 250/225m