Tues, June 8, 2021
WOD
1) 9 min amrap
Pullups Rx1 30, Rx2 25 Rx3 20
KB swings 70/53# Rx1 30, Rx2 25, Rx3 20
Ski 15/12 cals
2)Shoulder Press
6 x 2 ascending
3) 10 RFT (8 min cap)
8 Pwr Snatch 75/55
Dus 35 (scale is 70 singles)
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 9 min amrap
Pullups Rx1 30, Rx2 25 Rx3 20
KB swings 70/53# Rx1 30, Rx2 25, Rx3 20
Ski 15/12 cals
2)Shoulder Press
6 x 2 ascending
3) 10 RFT (8 min cap)
8 Pwr Snatch 75/55
Dus 35 (scale is 70 singles)
WOD
1)6 min Emom
6 Squat Cleans Rx1 185/135, Rx2 155/105, Rx3 115/75
2) Back Squat
5 x 2 ascending
3) 2 RFT
50 Wallballs Rx2 40, Rx3 30
25 T2B Rx2 20, Rx3 15
Row 15/12 cals
WOD
1) 3 RFT
12 DB Deadlift Rx1 60/40, Rx2 50/35, Rx3 40/25
9 DB Hang Clean
6 S2O
2) Bench Press
6 x 4 ascending
3) 5 min Max Effort
Bench Press Rx1 165/95, Rx2 135/75, Rx3 115/55
WOD
1) West Coast Classic wkout 1 (12min cap)
27 Thrusters 95/65
4 Legless RC , Rx2 2 LL RC /2 RC , Rx3 4 RC
21 Thrusters
3 LL RC
15 Thrusters
2 LL RC
9 Thrusters
1 LL RC
2)Backsquat
5 x 2 ascending
3)For Time
100 sit-ups
WOD
1) For Time
Run 800m
Sled Push D/B 45/25#
Row 100/80 cals
Sand Bag Lunge D/B Rx1 70/60, Rx2 50/40, Rx3 40/30
Ski 100/80 cals
25 Burpees
Bike 100/80 cals
WOD
1) Grittel (Mid Atlantic Event 3)
10 Rnds Rx2 8 Rnds, Rx3 6 Rnds (7 min cap)
3 C/J 135/95#
3 Bar facing burpees
2)Split Jerk
7 x 1 ascending
3)4 RFT
Row 250/225m
8 Slamballs Rx1 100/70, Rx2 70/50
WOD
1)3RFT
25 Wallballs 20/14#
15 Box jumps 24/20
10 T2B
2)Backsquat
5 x 5 same 80% 1RM
3) 9 min amrap
Run 400m
12 OH squat Rx1 185/135, Rx2 135/85, Rx3 front squat 155/105
8 Bar facing Burpees
WOD
1) Lsit
5 x 30 sec
w/1 min rest
2)Bench Press
6 x 3 ascending
3) 3 RFT
Sled Pull D/B 25/Empty
Row 350/315m
Rope climbs Rx1 4, Rx2 3, Rx3 2
Ski 350/315m
WOD
1)5 min Emom
10 Fr Rack lunges Rx1 205/145, Rx2 165/115, Rx3 135/95
2)Back Squat
5 x 3 ascending
3)3 RFT
Run 200m
5 C/J Rx1 245/185, Rx2 205/145, Rx3 165/115
25 GHDSU
WOD
1) For Time (40min cap)
Row 1,000/900m
5 Burpees
Ski 1,000/900m
5 Burpees
Bike 2/1.8 m
5 Burpees
Row 750/675m
5 Burpees
Ski 750/675m
5 burpees
Bike 1.5/1.3
5 burpees
Row 500/450
5 Burpees
Ski 500/450
5 Burpees
Bike 1/.9m
5 Burpees
WOD
1) 9 min amrap
15 Hang Clean/Jerk Rx1 165/115, Rx2 135/95, Rx3 115/75
Dus Rx1 100, Rx2 50, Rx3 200 singles
2) Shoulder Press
7 x 3 ascending
3) 3 RFT
Ski 300/270m
10 Burpee Box Overs 24/20”
WOD
1)20 min amrap
100 Kb swings 53/35#
75 Wallballs
Row 50/40 cals
25 T2B
10 Burpees
2)Deadlift
6 x 3 ascending/TNG
WOD
1) Granite Games Semi Final Event
18 DB Thrusters Rx1 70/50, Rx2 50/35, Rx3 40/25
Run 200m
15 DB Thrusters
Run 200m
12 DB Thrusters
Run 200m
9 DB Thrusters
Run 200m
6 DB Thrusters
Run 200m
3 DB Thrusters
2) Bench Press
5 x 2 ascending
1) Diane
21,15,9 reps of
Deadlift 225/155
Handstand Push-ups
2)Front Squat
5 x 3 @ 85% 1RM - all sets same
3) For Time
Row 2000/1800m
For Time
Mini Murph
Run 800m
5 Rnds of Cindy
5 Pullups
10 push-ups
15 air squats
Run 800m
5 Rnds of Cindy
5 Pullups
10 Push-ups
15 air squats
WOD
1) For Time
100 DB Snatches Rx1 50/35, Rx2 40/25, Rx3 35/20
2) BB
6 x 3 Pushpress then Backrack to 1 Push jerk
3) 10 min amrap
Ski 250/225m
Peg Board Rx1 2, Rx2 1 , Rx3 5 strict Pullups
pushups Rx1 25/20, Rx2 20/15, Rx3 15/10
WOD
1)12 min emom
Wallballs Rx1 20, Rx2 17, Rx3 14
20/14
Box jumps Rx1 20, Rx2 17, Rx3 14
24/20
KB swings Rx1 20, Rx2 17, Rx3 14
53/35#
GHDSU Rx1 20, Rx2 17, Rx3 14
2)6 min Emom
5 Pwr Cleans - TNG
Rx1 185/125, Rx2 155/105, Rx3 135/95
Drop Bar = 5 Burpees
3) 3 RFT
Row 500/450m
8 Burpees over Rower
WOD
1) Fran
21/15/9 reps of
pullups
Thrusters 95/65#
2) Bench Press
6,5,4,3,2,1 ascending
WOD
1) 5 min Emom
5 Squat cleans Rx1 185/125, Rx2 155/105, Rx3 135/85
2)Deadlift
6,5,4,3,2,1 ascending
3) For Time
5 Sled Pushes D/B 45/25#
WOD
For Time
Run 400m
15 Kb swings 53/35
Row 500/450m
15 Kb swings
Ski 500/450m
15 Kb swings
Bike .8/.7
15 Kb swings
2 Rnd
Same but :
sub 5 Burpees for Kb swings
3 Rnd
Run 400m
Row 500/450m
Ski 500/450m
Bike .8/.7