Tues, April 13,2021
WOD
1) 3 RFT
Pullups Rx1 30, Rx2 25 Rx3 20
HSW Rx1 80 ft, Rx2 40 ft, Rx3 crab walk 40 ft
2)Push Press
5 x 4 ascending
3) 7 min Amrap
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
8 burpees over Bar
8 S2O - Same
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 3 RFT
Pullups Rx1 30, Rx2 25 Rx3 20
HSW Rx1 80 ft, Rx2 40 ft, Rx3 crab walk 40 ft
2)Push Press
5 x 4 ascending
3) 7 min Amrap
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65
8 burpees over Bar
8 S2O - Same
WOD
1) 2 RFT
60 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
30/24 Bike cals Rx2 25/20, Rx3 20/16
30/24 Ski Cals Rx2 25/20, Rx3 20/16
2) Backsquat
6,5,4,3,2,1 ascending
WOD
1) 4 min Emom
Rope Climbs Rx1 4, Rx2 3, Rx3 2
2) 15 min cap
3 Rounds
10 Strict Hspus Rx2 15 Kipping , Rx3 20/15 push-ups
10 DB Hang PWR Clean 53/35
50 Dus , Rx2-3 100 singles
Rest 1 min
3 Rounds
10 Kipping HSPUs Rx2-3 20/15 Push-ups
10 DB S2O
50 DUs Rx2-3 100 singles
3) Bench Press
5 x 4 ascending
WOD
1) 3 RFT
Bike 20/16 cals
GHDSU 20
2)Front squat
5 x 4 ascending
3) 3 RFT
10 OH squat Rx1 185/125, Rx2 135/95, Rx3 95/65
Run 400m
WOD
1) For Time
100 Situps
2 Sled Push D/B 45/25
Run 800m
50 Box jumps 24/20
Row 1,000/900m
50 WB 20/14
Ski 1,000/900m
50 Slamball 70/50
2 Sled Push D/B 45/25
100 sit ups
WOD
1) 4 RFT
pullups Rx1 20, Rx2 15, Rx3 10
8 Pwr Snatch Rx1 165/115, Rx2 135/95, Rx3 115/75
2) BB Complex
2Push Press/1 Push jerk /1 split Jerk
5 x ascending
3) For Time
Ski 750/675m
WOD
1) 6 min Emom
6 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
10 Fr Rack lunges
2) Backsquat
6 x 3 ascending
3) 4 RFT
Row 500/450m
20 Kb swings 53/35
WOD
1) 9 min Emom
Rope Climb Rx1 4, Rx2 3, Rx3 2
Hspus Rx1 15 strict, Rx2 15 Kipping, Rx3 20/10 push-ups
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Bench Press
6 x 3 ascending
3) Bench Tabata
Rx1 115/65, Rx2 95/55 Rx3 75/45
WOD
Run 10k
April Fools!!!!
1) 3 RFT
25 GHDSU
25 Bk extn
100 Dus Rx2 50 Dus Rx3 250 singles
2) Deadlift
4 x 4 ascending
3) 3RFT
5 Power Cleans Rx1 255/195, Rx2 225/160, Rx3 185/125
10 Box jumps Rx1 40/33, Rx2 36/30, Rx3 30/24
40= 30 Box + 3-45s + 10
36 = 30 Box + 2 -45s
WOD
1) For Time
Run 200m
sled pull D/B 45/25#
Row 500/450m
20 KB swings 70/53, Rx2 53/35
Bike 1/.9 miles
20 Wallballs 30/20 Rx2 20/14
Run 400m
sled pull D/B
Row 1,000/900m
40 Kb swings
Bike 2/1.8 miles
40 Wallballs
WOD
1) 4 RFT
(Inside) 80ft D& B Run Rx1 4, Rx2 3, Rx3 2
must be done in 30 sec or 5 Burpee Penalty
then DB Complex Rx1 50/35, Rx2 40/25, Rx3 35/20
8 Bent over Row (DB same time), 16 curls alt, 16 shoulder Press alt
2) Every 2 mins for 10 mins
Ski cals Rx1 20/16, Rx2 16/12, Rx3 12/10
3 Pushpress 75%1RM (take From ground)
3) For Time
Run 800m
WOD
1) 3 Rnds
20/16 cals
5 Slamballs 70/50
5 burpees over Rower
2) Snatch
15 mins to hit a Heavy Single
3) For Time
60 GHDSU
WOD
21.3 and 4
15 min cap
15 Front squats 95/65
30 T2B
15 Thrusters
1 min rest
15 front squats
30 C2B Pullups
15 Thrusters
1 min rest
15 front squats
30 Bmups
15 Thrusters
when complete your time is score for 21.3
then you have 7 mins to find Max weight on complex:
1 Deadlift
1 Clean
1 Hang Clean
1 jerk
WOD
1) 9 min emom
GHDSU Rx1 20, Rx2 16, Rx3 12
Burpees Rx1 14, Rx2 12, Rx3 10
Box jumps Rx1 20, Rx2 16, Rx3 12
2)Deadlift
5 x 5 ascending
3) 3 Rnds
Bike 20/16 cals
10 Slamballs Rx1 150/100, Rx2 100/70 Rx3 70/50
4RFT
Run 200m
5 Burpees
Bike .4/.3
5 Wallballs 30/20
Row 250/225m
5 Burpees
Ski 250/225
5 Wallballs 30/20
WOD
1) 10 min Amrap
5 Pullups
10 Situps
15 Air Squats
2) Push Press
6 x 3 ascending
3) For Time
Ski 2,000/1,800m
WOD
1) 3 RFT
30 Goblet squat 53/35
30 KB lunges 53/35
30 KB swings 53/35
2) Backsquat
5 x 5 ascending
3) For Time
Row 2000/1800m
WOD
1) Open 21.2 (20 min cap)
10 DB Snatch 50/35
15 Burpee Box Overs 24/20
20 DB Snatch
15 Burpee Box Overs
30 DB Snatch
15 Burpee Box over
40 DB Snatch
15 Burpee Box Over
50 DB Snatch
15 Burpree Box Overs
WOD
1)9 min emom
WB Rx1 20, Rx2 16, Rx3 12 20/14#
Box jumps Rx1 20, Rx3 16, Rx3 12
DB lunges Rx1 16, Rx2 12, Rx3 8 50/35#
hold by side
2) Backsquat
3 sets -ascending
20,15,10 reps
3) Lsit
4 x 30 sec hold
1 min rest in between
WOD
1)4 RFT (30 min cap)
25 Situps
Run 600m
25 Deadlift 185/125