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

Mon, July 27, 2020

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

Fri, July 24, 2020

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

Tues, July 21, 2020

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

Monday, July 20, 2020

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

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