Tues, April 27, 2021

WOD

1) 1/2 Cindy

10 min amrap

5 Pullups

10/7 push-ups

15 air squats

2) Push Press

6 x 4 ascending

3) 3 RFT

Row 250/225m

12 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65

12Burpees over the Bar

mon, April 26, 2021

WOD

1) 9 min Emom

T2B Rx1 20, Rx2 17, Rx3 14

12 Pwr Cleans (TNG) Rx1 155/110, Rx2 135/95, Rx3 115/75

Ski Cals Rx1 17/14, Rx2 15/12, Rx3 12/10

2) Backsquat

3 x 10 same 70% 1RM

3) For Time (10 min Cap)

Run 600m (Right to Jeffords)

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

Run 400m

KB swings - same

Run 200m

KB swings - Same

Fri, April 23, 2021

WOD

1) L Sit

4 x 30 sec hold

w/ 1 min rest

2)Bench Press

6 x 2 ascending

3) 4 RFT

10 Hang Clean Rx1 185/125, Rx2 155/105, Rx3 115/75

Rope Climbs Rx1 2 Legless, Rx2 1 LL/1RC, Rx3 2 RC

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

Thurs, April 22, 2021

WOD

1) 3 RFT

Run 200m

T2B Rx1 20, Rx2 17, Rx3 14

20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Front Squat

5 x 2 ascending

3) 12 min amrap

shuttle Run

Sled Push D/B 45/25#

Rower 250/225m

TuEs, April20, 2021

WOD

1) 2RFT

10 Pwr Snatch Rx1 185/135 Rx2 155/105, Rx3 135/95, Rx4 115/75

Ski 500/450m

2) Shoulder Press

5 x 3 same @85% 1RM

3) 3 RFT

15 Bar Mups Rx2 15 C2B, Rx3 15 Pullups

15 Push-ups Rx2 & Rx3 only

15 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65

Mon, April 19, 2021

WOD

1) 6 min Emom

GHDSU Rx1 20, Rx2 17, Rx3 14

10 Front Rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75

2) Back squat

3 x 10 same @ 70% 1RM

3) 15 min amrap

Row 500/450m

15 slamball Rx1 100/70, Rx2 70/50 Rx3 50/30

15 Burpees Rx2 12, Rx3 9

Thurs, April15, 2021

WOD

1) 3 RFT

15 DB Deadlifts Rx1 50/35, Rx2 40/25, Rx3 35/20

10 DB Hang Cleans

80 ft DB Lunges

2) Backsquat

5 x 3 same 80% 1RM

3) For Time

Bike 100/80 calories

Every min get off Bike and do 5 Burpees

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