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

Fri, April 9, 2021

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

Wed, April 7, 2021

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

Tues, April 6, 2021

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

FRI, April 2, 2021

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

THurs, April 1, 2021

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

Wed, March31, 2021

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

Tues, March30,2021

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

Fri, March 26, 2021

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

Thurs, March25, 2021

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

FRI, March 19, 2021

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

Thurs,March 18,2021

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