WED, OCt 27, 2021
WOD
1) 3 RFT
Run 400m
5 Burpees
Bike 1,000/900m
5 Burpees
Row 500/450m
5 Burpees
Ski 500/450m
5 Burpees
2nd Rnd (substitute 10 Kb swings 53/35)
3rd Rnd (substitute 10 WB 20/14#)
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
1) 3 RFT
Run 400m
5 Burpees
Bike 1,000/900m
5 Burpees
Row 500/450m
5 Burpees
Ski 500/450m
5 Burpees
2nd Rnd (substitute 10 Kb swings 53/35)
3rd Rnd (substitute 10 WB 20/14#)
WOD
1) 8 min Emom
HSPU Rx1 15, Rx2 8, Rx3 push-ups 15/10
8 Power Snatch Rx1 155/105, Rx2 125/85, Rx3 105/70
2) 8 min amrap
C2B Pullups Rx1 12, Rx2 6, Rx3 8
Ski 150/135m
3) 8 min Emom
7 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
15 Single DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1) 6 min Emom
6 squatcleans Rx1 185/125, Rx2 155/105, Rx3 125/80
2) Backsquat
6 x 3 ascending
3) 12 min amrap
Row 350/315m
15 Box jump overs
15 Slamballs 70/50
Bike Erg 750/675m
WOD
1) 12 min amrap
situps Rx1 20, Rx2 15, Rx3 10
Pullups Rx1 15, Rx2 10, Rx3 5
push ups 10/7
2) Bench Press
2 x 8 (70% 1RM)
2 x 6 (80% 1RM)
2 x 4 (90% 1RM)
3) 15 min of skill work
WOD
1) Sprint
Run
4 x 400m
1min rest in between
Score is total time
2) Backsquat- “Bottom Shelf”
Rx1 135/95, Rx2 115/75, Rx3 95/65
1 min hold in bottom
Rx1 155/105, Rx2 130/85, Rx3 105/75
:50 sec hold
Rx1 add 20#s/15#s , Rx2 add 15/10#s, Rx3 10/5#s
:40 sec hold
same
:30 sec hold
same
:20 sec hold
same
:10 sec hold
3) 5 RFT
Sled Push D/B 45/25#
Run 2 laps around Yard
WOD
1)
10 KB Box step ups Rx1 70/53, Rx2 62/44, Rx3 53/35 (alt)
Run 800m
20 KB goblet squat
Bike 2000/1800m
30 KB swings
Row 1,000/900m
40 KB Deadlift
Ski 1,000/900m
2 RNd
Cut distances and reps in half
WOD
1) 3 RFT
10 S2O single DB Rx1 75/55, Rx2 65/45, Rx3 50/35 (alt every 5 reps)
HSW Rx1 80ft , Rx2 40ft, Rx3 Bear Crawl 80 ft
2) 2 RFT
250m
10/7 push-ups
500m
20/15 push-ups
3) Split Jerk (out of Rack)
6 x 1 ascending
WOD
1) 6 min Emom
6 Squat Clean Rx1 165/115, Rx2 135/95, Rx3 115/75
2) OH Squat
5 x 3 ascending (if you can’t OH squat /sub Fr Squat)
3) 4 RFT
10 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
10 Bar facing Burpees
Bike Erg 20/16 cals
WOD
1) Lsit holds
5 x 30 sec hold
w/1 min rest
2) Bench Press
6 x 3 all same ( 85% 1RM)
3) 3 RFT
Peg Board Rx1 2 , Rx2 1, Rx3 2 Rope climbs
Run 200m
5 Pwr Snatch Rx1 165/115, Rx2 135/95, Rx3 115/75
WOD
1) 4 RFT
10 Front squat Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 20/16 cals
2) Deadlift
5 x 3 ascending
3) 3 RFT
20 Pistols alt (Scale to Box if needed)
20 Situps
FR rack DB Lunges 80 ft Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1) 2 RFT
Run 400m
Wallballs Rx1 30, Rx2 25, Rx3 20
Bike 1,000/900m
Pushups Rx1 30/20, Rx2 25/15, Rx3 20/10
Row 500/450m
Sled Push D/B 45/25#
Ski 500/450m
Burpees Rx1 30, Rx2 25, Rx3 20
WOD
1) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10
Ski 250/225m
10 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Push Jerk
4 x 4 ascending
3) 3RFT
Bike 500/450m Damper setting 10/8
10 Burpees
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1) 9 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps same
Kb swings same
2) Backsquat
5 x 5 ascending
3) 3 RFT
20 Deadlift Rx1 165/115, Rx2 135/95, Rx3 115/75
Row 500/450m
10 Pwr Clean same
WOD
1) 3 RFT
Sumo Hi Pull Rx1 115/75, Rx2 105/85, Rx3 95/65
Row 350/315m
Hspu Rx1 20, Rx2 10, Rx3 20/15 push-ups
2) Bench Press
4 x 4 ascending
3) Skill Work
Work on something! - 15 mins
WOD
1) WZA - wkout 1
4 Rnds Rx1 8 mins, Rx2 9 mins, Rx3 10 mins
8 Burpee Box jump overs 24/20
8 Hang Pwr Snatch Rx1 115/80, Rx2 105/75, Rx3 95/65
8 Thrusters - same
2) Backsquat
4 x 4 ascending
3) 3 RFT
each round add 10 reps
10 DB step overs 24/20
20 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
For Time
50 Wallballs
Run 1,200m
Row 1,500/1350m
Ski 1,500/1350
Bike Erg 3,000/2,700m
50 GHDSU
WOD
1) Shoulder Press
6 x 3 ascending
2) Sprint Row
1,500/1350m
3) 3 RFT
25 Pullups Rx2 20 Pullups Rx3 15 Pullups
100 Dus Rx2 50 Dus , Rx3 100 singles
Ski 250/225m
WOD
1) Crazy Eights
3 RFT
8 Backsquat Rx1 225/155, Rx2 185/125, Rx3 155/105
8 KB swings
Bike Erg 800/720m
5 mins Rest
3 RFT
8 Backsquat Rx1 185/125, Rx2 155/105, Rx3 115/75
8 Burpees
Bike Erg 800/720m
2) 4 RFT
10 Pwr Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
Sled Push D/B 45/25#
GHDSUs Rx1 25, Rx2 20, Rx3 15
WOD
1) 9 min amrap
15 PWR Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55
Ski 250/225m
2) Bench Press
7,6,5,4,3,2,1 reps /ascending
3) 9 min amrap
15 C/J Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 250/225m
WOD
1) 3 RFT
10 squat cleans Rx1 185/125, Rx2 155/105, Rx3 125/85
20 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2) Front Squat
6 x 3 ascending
3) 10 min amrap
10 Deadlift Rx1 185/125, Rx2 155/105, Rx3 125/85 (guys add 30# /girls add 20# every round)
10 Box jumps Rx1 36/30, Rx2 30/24, Rx3 24/20