FRI, SEPT 11, 2020

WOD

1) GulfCoast Games wk 1

9/11 - Tribute

Row 2,001m

11 seated Press 95/65

11 Box jumps 24/20

11 Hang Power Clean 115/75

11 KB ground to OH 53/35

11 Front Rack lunges 135/95

11 Bar facing Burpees

11 Front squats 155/110

11 KB step ups 53/35

11 sumo Hi Pull 185/125

2) Bench Press

Reps of

6, 5,4,3,2 - ascending

Thurs, Sept10, 2020

WOD

1) 12 min amrap

Run 200m

80 Ft. FR Rack DB Lunges (DB each hand) Rx1 50/35, Rx2 40/25, Rx3 35/20

Heavy Wallballs 30/20# Rx1 25, Rx2 20, Rx3 15

2) Backsquat

5 sets of Reps of : 6, 5, 4, 3, 2

ascending

3) 2 RFT

10 Deadlift Rx 245/190, Rx2 205/155, Rx3 165/115

Situps Rx1 50, Rx2 40 Rx3 30

5 Pwr Cleans same as above

WED, Sept 9, 2020

WOD

1) For Time

3 RFT

Bike .8/.7 mi

5 Burpees
Box jumps Rx1 20, Rx2 15, Rx3 10 24/20#

Row 500/450m
5 Burpees

Kb swings Rx1 20, Rx2 15, Rx3 10 53/35#

Ski 500/450m
5 Burpees

Slamballs Rx 20, Rx2 15, Rx3 10 70/50

Tues, Sept 8, 2020

WOD

1) GHD holds

4 x 30 sec hold w/ 1 min rest

2)BB complex

2 Ppress/2Pjerk/1split

6 x ascending

3) 3 RFT

5/3 Ring Muscle ups, Rx2 5 Bar Muscle ups, Rx3 10 C2B Pullups /10/7 Pushups (Do all pull then push)

Row 500/450m

10 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx2 115/75

Mon, Sept 7, 2020

WOD

1)9 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#

Ski cals Rx1 20/16, Rx2 17/14, Rx3 14/11

KB swings Rx1 20, Rx2 17, Rx3 14 53/35#

2) Backsquat

2 x 5 same

ascend

2 x 4 same

ascend

2 x 3 same

3) 3 RFT

Run 400m

10 Deadlift Rx1 225/175, Rx2 185/125, Rx3 155/105
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6

5 Pwr cleans Rx1 225/175, Rx2 185/125, Rx3 155/105

Thurs, Sept 3, 2020

WOD

1) Lsit

4 x 30 sec hold

1 min rest

2) 3 RFT

Dus Rx1 100, Rx2 50, Rx3 100 plates jumps

20 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125

3) pick a squat

Front squat or Back Squat

3 x 6 same weight

TUES, SEPT 1, 2020

WOD

1) Every 3 mins - complete and Add 2 reps to each movement till u can’t complete

T2B Rx1 10, Rx2 8, Rx3 6

4 PWR cleans Rx1 225/165, Rx2 185/125, Rx3 155/105

2) Every 2 mins - start at 8 reps then add 2 reps

Push Press Rx1 165/105, Rx2 135/85, Rx3 115/75

3) For Time

Ski 2000/1,800m

FRI, AuG 29, 2020

WOD

1) 3 mins ME

Push-ups

2 mins rest

3 mins ME

Situps

2) Superset

Bench Press/ Strict Pullups

6 x ascending for Bench

Bench 5 reps/Strict Pullups Rx1 10/6, Rx2 7/4, Rx3 5/2

1:30 min rest between sets

3) Isabel

30 Snatches Rx1 135/95, Rx2 115/75, Rx3 95/65

Thurs, Aug 27, 2020

WOD
1) 2 RFT

20 Bk extn

Run 200m

:30 sec rest
20 Bk extn

Row 250/225m
:30 sec Rest

2) 3 RFT

10 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/165

Bar facing Burpees Rx1 15, Rx2 12, Rx3 10

3) 7 min Amrap

10 DB Hang Cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

40 Ft DB Front Rack Lunges same as above

WeD, Aug 26, 2020

WOD

1) 2RFT

Run 400m

2 Push Sled Down/Drag Back

Bike 30/24 cals

Thrusters Rx1 30, Rx2 25, Rx3 20 95/65#

Row 30/24 cals

GhDSU Rx1 30, Rx2 25, Rx3 20

Ski 30/24 cals

Kb swings Rx1 30, Rx2 25, Rx3 20

Tues, Aug 25, 2020

WOD

1) 9 min amrap

GHDSU Rx1 20, Rx2 17, Rx3 14

Ski Cals Rx1 20/16, Rx2 17/13, Rx3 14/11

Hspus Rx1 20, Rx2 15, Rx3 15/10 push-ups

2) Pushpress

6 x 4 ascending

3) 3 RFT

Pullups Rx1 20, Rx2 15, Rx3 10

10 C/J Rx1 155/110, Rx2 135/95, Rx3 115/75

5 OH squat Rx1 155/110, Rx2 135/95, Rx3 115/75 (Sub - Fr Squat)

Mon, Aug 24, 2020

WOD

1) 4 RFT

Run 200m

Wallballs Rx1 20, Rx2 15, Rx3 10 20/14#

One Round Every 2:30mins

2) Backsquat

6 x 4 ascending

3) 8 min Amrap

10 Pwr Snatch Rx1 155/110, Rx2 135/95, Rx3 115/75

Burpee Box jumps 24/20 Rx1 20, Rx2 15, Rx3 10

Fri, Aug 21, 2020

WOD

1) 6 min EMom

Rope Climb Rx1 3= 1 LL/2 reg Rx2 3, Rx3 2

HSPUs Rx1 15, Rx2 10, Rx3 15/10 push-ups

2) Bench Press

6 x 3 ascending- Hold in extension for 10 secs then 2 reps/ hold in extension 5 secs then 1 rep

3) 2 RFTFor

Ring Mups 7/5, Bar Mups 5, C2B Pullups / 5 push-ups

Row 250/225m

20 One D/B snatch Rx1 60/45, Rx2 50/35, Rx3 40/25
Ski 250/225m

Wed, Aug 19, 2020

WOD

1) 2 RFT

Bike 2/1.8 mi

Rx1 35 Wallballs, Rx2 25 Wallballs, Rx3 15 Wallballs 20/14#

Row 1,250/1,125m

Rx1 35 Box jumps, Rx2 25 Box Jumps, Rx3 15 Box jumps 24/20#

Ski 1,250/1,125m

Rx1 35 KB swings, Rx2 25 KB swings, Rx3 15 KB swings 53/35#

Tues, Aug 18, 2020

WOD

1) 6 min Time Cap

Rx1 7Rnds, Rx2 6Rnds, Rx3 5Rnds

5 push-ups/ 10 pull-ups/ 15 sit-ups

2) BB complex

2 Pushjerk/1 Split

6 x ascending

3) 3 RFT

Ski 250/225m

10 S2O

Then 5 more mins to hit Heavy

1 Rep Hang Snatch

Mon, AUg 17, 2020

WOD

1)9 min Emom

WAllballs 20/14# Rx1 20, Rx2 17, Rx3 14

GHDSU Rx 1 20, Rx2 17, Rx3 14

KB swings 53/35 Rx1 20, Rx2 17, Rx3 14

2)Backsquat

5 x 5 ascending

3) 3 RFT

Row 500/450m

10 Slamballs 100/70#

25 air squats