Tues, MaRch16, 2021
WOD
1)Push Press
5 x 3 ascending
2) 3RFT
21 pullups
Run 200m
21 Kb swings 53/35
3) For time
3 x 500/450m
W/30 secs rest in between
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1)Push Press
5 x 3 ascending
2) 3RFT
21 pullups
Run 200m
21 Kb swings 53/35
3) For time
3 x 500/450m
W/30 secs rest in between
WOD
1) 3 RFT
Row 25/20 cals
25 GHDSU
2) Squat Clean
3 x 3 TNG ascending
2 x 2 TNG ascending
3 x 1 trying hit heavy single
3) For Time
Run 400m
WOD
1) 6 min emom
8 Squat cleans - TNG Rx1 135/95,Rx2 115/75, Rx3 95/65 (if bar drops then 2 Burpee penalty added to Burpee round)
8 Burpees over the Bar
2) Backsquat
5 x 4 ascending
3) Sprints
Run 5 x 200m
1:00min rest between
WOD
Run 400m
25 Kb swings 53/35
Row 500/450m
25 Kb swings 53/35
Ski 500/450m
25 Kb swings 53/35
Run 400m
25 Slamballs 70/50
Row 500/450m
25 Slamballs 70/50
Ski 500/450m
25 Slamballs 70/50
Run 400m
Bike 25/20 cals
Row 500/450m
Bike 25/20 cals
Ski 500/450m
Bike 25/20 cals
WOD
1) BB complex
2 PP/2 PJ/ 2 SJ
Ascending
2) 2013.1 Open Wkout
17 Mins as many reps as possible of
40 Target Burpees
30 Snatch 75/55
30 Target Burpees
30 Snatch 135/95 Rx2 115/75, Rx3 95/65
20 Target Burpees
30 Snatch 165/115 Rx2 135/95, Rx3 115/75
10 Target Burpees
30 Snatch 210/150 Rx2 165/115, Rx3 145/100 as many reps as possible
WOD
1) 9 min EMOM
Row Cals Rx1 20/16, Rx2 16/12, Rx3 12/9
DL 225/155 Rx1 20, Rx2 15, Rx3 10
pistols Rx1 20, Rx2 16, Rx3 12
2) Backsquat
3 x 15 ascending
3) 3 RFT
10 Burpees
Run 400m
1 min rest
WOD
1) Ghd Holds Rx1 35/25, Rx2 25/15, Rx3 BW
5 x 30 sec hold / 1 min rest
2) Bench Press
5 x 2 ascending/then 2 x 1 try to hit Max
3) 3 RFT
Pullups Rx1 20, Rx2 15, Rx3 10
Burpees Rx1 20, Rx2 15, Rx3 10
Push-ups Rx1 20/16, Rx2 15/12, Rx3 10/7
WOD
1) 15 mins
Squat Clean - hit heavy single
2) 20.2 Open
20 min Amrap
4 Thrusters 50/35, Rx2 40/25, Rx3 35/20
6 T2B
24 Dus
WOD
1) 3 RFT
Run 800m
Push Sled
Ski 1,000/900m
Lunges on the Yard D/B
WOD
1) Open 20.1
10 RFT (15 min cap)
8 Ground to Overheads 95/65
10 Bar facing Burpees
2) Push Press
5 x 2 then 2 x 1 ascending
3) Sprints
Run 400m
1 min rest
Row 500/450m
1 min rest
Ski 500/450m
WOD
1) 9 min amrap
WB Rx1 20, Rx2 17, Rx3 14
Box jump Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Backsquat
5 x 2 ascending then 1 Rep Max
3) 3 RFT
Row 500/450m
30 Kb swings Rx1 70/53, Rx2 53/35
WOD
1) Bench Press
5 x 3 ascending
2) Open 13.4
7 min cap
3 C/J 135/95 SC 95/65
3 T2B
6 C/J
6 T2B
9 C/J
9 T2B
12 C/J
12 T2B
etc
3) Bike Tabata
WOD
1) Backsquat
6 x 3 ascending
2) 17.1 Open
20 min Cap
10 DB snatches 50/35# Sc 35/20#
15 Burpee Box jump overs 24/20 SC Burpee Box step up
20 DB snatches
15 Burpee Box jump overs
30 DB snatches
15 Burpee Box jump overs
40 DB snatches
15 Burpee Box jump overs
50 DB snatches
15 Burpee Box jump overs
WOD
1) 3 RFT (40 min cap)
Run 1 mile
25 GhDSU
2 mins Rest
WOD
1) Pwr Clean
5 x 3 TNG ascending
2) Open 19.5
33, 27, 21, 15, 9 reps of:
Thrusters 95/65# Scaled - 75/55#
C2B Pullups Scaled - Pullups
WOD
1) 18.3 Open Wkout
14 min Cap
2 Rnds of:
100 Dus Scaled - 100 singles
20 OH squats 115/80 - 45/35#
100 Dus. 100 singles
12 Ring Mups Pullups
100 Dus 100 singles
20 DB one arm snatch 50/35 35/25#
100 Dus 100 singles
12 Bar Mups Pullups
2) Backsquat
4 x 4 ascending
WOD
1) 6 min Emom
Pullups Rx1 20, Rx2 15, Rx3 12
Target Burpees Rx1 12, Rx2 10, Rx3 8
2) Bench Press
5 x 5 ascending
3) 15.4 Open
8 mins of :
3 Hspus Rx2 6/4 push-ups
3 Cleans 185/125 Rx2 155/105
6 Hspus Rx2 12/8 push-ups
3 Cleans
9 Hspus Rx2 18/12 push-ups
3 Cleans
12 Hspus
6 Cleans 185/125, Rx2 155/105
15 Hspus
6 cleans
18 Hspus
6 cleans
21 Hspus
9 cleans 185/125. Rx2 155/105
WOD
1) Lsit
5 x 30 sec hold
w/ 1min rest
2) For Time
75 Wallballs
Rx 1 30/20# , Rx2 20/14#, Rx3 60 Wallballs 20/14#
3) 14.3 Open
8 min Amrap
10 Deadlift 135/95
15 Box jumps 24/20
15 Deadlift 185/135
15 Bix jumps
20 Deadlift 225/155
15 Box jumps
25 Deadlift 275/185
15 Box jumps
30 Deadlift 315/205
15 Box jumps
35 Deadlift 365/225
15 Box jumps
WOD
1) For Time (40 min cap)
Run 1 mile
Rest 1 min
Bike 3/2.7 mi
Rest 1 min
Row 1,600/ 1,440m
Rest 1 min
Ski 1,600/1,440m
WOD
1) 5 min
Pace ski for Distance
70% effort
1) Open 14.4 - 14 min Cap
60 cal Row
50 Toes to Bar
40 Wallballs 20/14
30 Pwr Cleans 135/95
20 Muscle Ups Rx2 Bar Mups, Rx3 C2B
10 mins Rest
2) Open 16.3
7 min
Complete as many rounds as possible of:
10 Pwr Snatch 75/55#
3 Bar Mups Rx2 C2B/ push-ups Rx3 Pullups/push-ups