Thurs, July30, 2020
WOD
1) 3 RFT
15 Thrusters 95/65
40 ft Frontrack Forward Lunges95/65
2)Backsquat
5 x 4 ascending
3) 3 RFT
Run 200m
15 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Bar Over Burpees
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 3 RFT
15 Thrusters 95/65
40 ft Frontrack Forward Lunges95/65
2)Backsquat
5 x 4 ascending
3) 3 RFT
Run 200m
15 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Bar Over Burpees
WOD
For Time
Buy In - 100 sit-ups
2 RFT
Run 400m
Sled Push D/B 45/25#
Row 500/450m
25 Box jumps 32/26# (High Box jump)
Bike 1/.9 miles
Sled Push
WOD
1) Shoulder Press
5 x 3
2) 3 RFT
Ski 500/450m
21 KB swings 53/35
12 Pullups
3 mins rest
2 RFT
Ski 500/450m
21 Slamballs 70/50
12 HSPUs
WOD
1) 9 min emom
Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#
GHDSU Rx1 20, Rx2 17, Rx3 14
8/4 Power Snatch/Bar Over Burpees Rx1 115/75, Rx2 95/65, Rx3 75/55
2) Backsquat
Rx1 225/155, Rx2 185/125, Rx3 155/105
8,7,6,5,4 reps (set 1 = 8 reps, set 2 = 7 reps
1:30 between every set
3) For Time
Run 1 mile
WOD
1) 9 min amrap
Run 200m
Rope Climbs Rx1 3, Rx2 2, Rx3 1
10 sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65 (Min set 5 reps TNG - if drop bar before 5 / 5 bar facing Burpees penalty)
2) 15 mins
1 RM Snatch
3) Bench Press
6 x 2 ascending
WOD
1) 3RFT
20 T2B
30 Box Jumps 24/20
40 Wallballs 20/14#
2) 1RM
Thruster
8 x 1 ascending
3) Deadlift
5 x 3 ascending
WOD
3 RFT
Run 400m
5 air squats
Bike 1/.9 miles
5 push-ups
Row 500/450m
5 sit-ups
Ski 500/450m
5 Burpees
WOD
1) Ski Sprint
750/675m every min 5 burpees
2) Push Press
5 x 3 ascending
3) For Time
30 C2B Pullups Rx2 Pullups
30 Strict Hspus Rx2 30 HSPUs Rx3 50/30 Push-ups
30 HSW (Bear Crawl - 4x 1 )
30 KB swings Rx1 80/62, Rx2 70/53, Rx3 62/44
30 S2O Rx1 165/115, Rx2 145/100, Rx3 125/85
WOD
1) 9 min Emom
5 squat cleans Rx1 185/130, Rx2 155/105, Rx3 135/85
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6
Bk extn 30 sec hold then 5 reps
2) Backsquat
2 x 4 - same
2 x 3 - same
2 x 2 - same
3) GHDSU w/ Kb swing
4 x 10 rest 1 min between
Rx1 53/35, Rx2 44/26, Rx3 35/20
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
WOD
1) Tabata Each of these
Squats
1 min rest
T2B
1 min rest
Bike cals
2) Backsquat
1 RM
3) Sprints
Run 200m x 5
rest 30 secs between
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
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
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
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#
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#
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
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
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
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