Mon, May 10, 2021

WOD

1) For Time

50 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

25 Pwr Snatch Rx1 165/115 Rx2 135/95, Rx3 115/75

25/20 Bike Cals

25 T2B

50 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10

2) Box Backsquat

Stay a couple inches above parallel. Pick up heels when on Box. Do not come off tension.
5 x 5 ascending - should be able to go Heavier than full squat

3) 3 RFT

Run 400m

1 min rest

Fri, May 7, 2021

WOD

1) For Time

100 C2B Pullups, Rx2 75 C2B pullups, Rx3 50 C2B Pullups ( can sub C2B for chin over Pullups)

2) Bench Press

3 x 12 65%1RM

3) AGOC wk#1

5 Rounds (20 min cap)

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

15 DB S2O Rx1 50/35#, Rx2 40/25#, Rx3 35/20#

15 Row Cals

WED, May 5, 2021

WOD

1) 2RFT

Run 800m

25 DEadlift Rx1 185/125, Rx2 155/105, Rx3 135/95

Row 1000/900m

25 Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75

Ski 1000/900m

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

Tues, May 4, 2021

WOD

1) Shoulder Press

5 x 4 ascending

2) Filthy Fifty (Time Cap 28 mins)

50 Box jumps24/20

50 Jumping Pullups (elbow at 90 to shoulder)

50 KB swings 53/35

50 Walking Lunges

50 Knees to Elbows (tricep is a scale)

50 Pushpress 45/35

50 Situps

50 Wallballs 20/14

50 Burpees

50 Dus (100 singles)

Mon, May 3rd, 2021

WOD

1)12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14

target Burpees Rx1 15, Rx2 12, Rx3 10

Box jumps Rx1 25, Rx2 20, Rx3 15

Back extn Rx1 25, Rx2 20, Rx3 15

2)Backsquat

Tempo 2/2/2

5 x 3 ascending

3) Bike Sprint

For Time

Rx1 2/1.8m, Rx2 1.5/1.3m, Rx3 1.2/1

Fri, April 30, 2021

WOD

1) GHD holds

4 x 30 sec

w/ 1 min rest

2) 3 RFT

Rope Climbs Rx1 3 LL, Rx2 1 LL/2 RC, Rx3 3 RC

Ski 350/315m

Kb swings Rx1 30, Rx2 25, Rx3 20 53/35#

3) Bench Press

7,6,5,4,3,2,1

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