TuEs, May 11, 2021
WOD
1) For Time
100 situps
2) Push Press
5 x 3 ascending
3) 4RFT
Ski 400/360m
20 DB Snatch Rx1 50/35#, Rx2 40/25#, Rx3 35/20
10 Burpee Box Jumps 24/20
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) For Time
100 situps
2) Push Press
5 x 3 ascending
3) 4RFT
Ski 400/360m
20 DB Snatch Rx1 50/35#, Rx2 40/25#, Rx3 35/20
10 Burpee Box Jumps 24/20
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
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
WOD
1) Tabata
Air squats
1 min
Box jumps
3) Backsquat
3 x 12 same 65%1RM
3) 4 RFT
sled Push D/B 45/25#
Shuttle
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
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)
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
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
WOD
1) 11 min amrap
50 Wallballs 20/14#
Bike 25/20 cals
2)Backsquat
5 x 3 same 1RM85%
3) 15 mins
Hit Heavy single C/J
WOD
1) Triple Threes (45 min cap)
Run 3 miles Rx2 2.5, Rx3 2miles
300 Dus Rx2 200 Dus, Rx3 600 singles
Row 3/2.7 K , Rx2 2.5/2.25, Rx3 2/1.8k
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
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
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
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
WOD
1)2RFT
Run 400
Wallballs Rx1 30, Rx2 25, Rx3 20
Row 500/450m
GHDSU Rx1 30, Rx2 25, Rx3 20
Ski 500/450m
Box Jumps Rx1 30, Rx2 25, Rx3 20
Bike 1/.9mile
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
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
WOD
1) 25 min amrap
20 Kb swings
Row 20/16 cals
20 T2B
Sled Pull D/B 25/empty
20 Push-ups
Ski 20/16 cals
20 pullups
2) Bench Press
6 x 2 ascending
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
WOD
1) 2 RFT
40 min Cap
100 Dus
50 Bk ext
Row 2,000/1,800m
Run 1 mile