FRI, June 25, 2021
WOD
1) 5 Mins
30 sec work/ 30 sec rest
Max Pullups
2) Bench Press
2 x 15 same 65%1RM
3) 3RFT
Run 400m
21 KB swings 53/35#
12 S2O 115/75
Thurs, June 24, 2021
WOD
1)3RFT
12 DB step ups 24/20 Rx1 50/35, Rx2 40/25, Rx3 35/25 ( 2 DBs)
15/12 Bike cals
8 KB OH lunges (In place) 35/26 Rx2 26/20,
(2 KBs)
15/12 Bike Cals
2) Backsquat
2 x 15 same 65% 1RM
3) For Time
150 sit-ups
WED, June 23, 2021
WOD
Terrible twos
Run 2 miles
200 DUs
Row 2k
TuEs, June 22,2021
WOD
1) LSit
5 x 30 sec
1 min rest
2)BB complex
2 Push Press/2 Push Jerk/1 Split Jerk
6 x ascending
3) 10 min amrap
8 S2O Rx1 135/95 Rx2 115/75, Rx3 95/65
8 Hang Clean - Same
Ski 250/225m
Thurs, June 17,2021
WOD
1)4 RFT
15 T2B Rx2 10, Rx3 GHDSU 10
10 Squat Clean Rx1 165/115, Rx2 135/95, Rx3 115/75
2)Deadlift
6 x 3 ascending
3)For Time
Row 1,000/900m
WED, June 16, 2021
WOD
Vegas Heat 117 - It’s Hot AF
(Ruck Sympathy Run)
Run 800m w/14/10# WB
3 Sled Push D/B Empty/25#
Run 800m w/20/14# WB
2 Sled push D/B 25/45#
Run 800m w/30/20# WB
1 Sled Push D/B 50/99#
TuEs, June 15,2021
WOD
1) 5 RFT
20 DB snatch Rx1 60/40, Rx2 50/35, Rx3 35/25
10 Burpee Box overs
2)BB complex
2 Pushpress/2 Push Jerk/1 split jerk
6 x ascending
3) 7 min amrap
20 C2B Pullups Rx2 20 pullups
20/15 Push-ups
Mon, June 14, 2021
WOD
1) 15 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps Rx1 20, Rx2 17, Rx3 14
Kb swings Rx1 20, Rx2 17, Rx3 14 70/53#
Row cals Rx1 20/16, Rx2 17/14, Rx3 14/11
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Backsquat
8 x 2 same at 80% (yes 8 sets /weight is light)
3) Run intervals
Run 800m
2 mins rest
Run 400m
1 min rest
Run 200m
Fri, June 11, 2021
WOD
1)Lsit 30 sec hold
1 min rest
2)Bench Press
5 x 5 same 80% 1RM
3)9 min amrap
Ski 250/225m
8 Sumo Hi Pull Rx1 135/95, Rx2 115/75 Rx3 95/65
8 S2O
Thurs, June 10, 2021
WOD
1) 4 RFT
10 Power Cleans Rx1 165/115, Rx2 135.95, Rx3 115/75
10 DB OH lunges Rx1 50/35 Rx2 40/25, Rx3 35/20
2)Deadlift
5 x 3 ascending
3) 3 RFT
Run 200m
Sled push D/B 45/25
WED, June 9, 2021
WOD
1) 30 min cap
Rx1 6 Rnds, Rx2 5 Rnds, Rx3 4 Rnds
Bike 15/12 cals
15 Wallballs
Row 15/12 cals
15 GHDSU
Ski 15/12 cals
15 Box jumps 24/20
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)
Mon, June 7, 2021
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
Fri, June 4, 2021
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
Thurs, June 3, 2021
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
WED, June 2, 2021
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
Tues, June 1,2021
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
Mon, May 31, 2021
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
Fri, May 28, 2021
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
Thurs, May 27, 2021
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