Thurs, Feb 17, 2022

WOD

1) 6 min Emom

GHDSU Rx1 20, Rx2 17, Rx3 14

8 PWR Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

2) Deadlift

6 x 3 same 80%1RM

3) 3 RFT

Row 40/32 cals

Push ups RX 25/20, Rx3 20/15, Rx3 15/10

Strict pull-ups Rx1 12/9, Rx2 9/6, Rx3 6/3

Tues, Feb 15, 2022

WOD

1) 3 RFT
C2B
Rx1 25, Rx2 15, Rx3 20 pull-ups

ski Erg 250/225m

2)Shoulder Press

5 x 5 ascending

3) 3 RFT

25 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

25 sit ups

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

12 Burpees over the Bar

Fri, Feb 11, 2022

WOD

1) 3 RFT

HSPU Rx1 20, Rx2 10, Rx3 20/15 push-ups

24 DB One arm snatch Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Bench Press

5 x 8 ascending

3) 2 RFT

Run 200m

10 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65

10 Sumo Hi Pull

Sled Pull D/B 24/Empty

Tues, Feb 8, 2022

WOD

1) 7 min amrap

15 Pwr Snatch 75/55

50 Dus Rx2 25 Dus , Rx3 100 singles

2) Push Jerk

5 x 3 ascending

3) For Time

15, 12,9 reps of

Box facing Burpees 24/20

Slamball Rx1 100/70, Rx2 70/50, Rx3 50/35

Mon, Feb 7, 2022

WOD

1) 3 RFT

25 GHDSU Rx2 20, Rx3 15

25 Wallballs Rx2 20 Rx3 15

Row 25/20 cals

2) 5 min Emom

6 Squat Cleans Rx1 185/130, Rx2 155/105 Rx3 115/75

3)12 min

Ski 1,000/900m

with rest Of time hit heavy Pwr Clean

Wed, Feb 2, 2022

WOD

Pick 2

Run

Rx1 2 miles, Rx2 1 3/4 mi. , Rx3 1 1/2 mi.

Bike

Rx1 300/240 cals, Rx2 275/220 , Rx3 250/200

Row

Rx1 275/220, Rx2 250/200, Rx3 225/180

Ski

Ski 250/200, Rx3 225/180, Rx3 200/160

Tues, Feb 1, 2022

WOD

1) RFT

Rx1 4Rounds, Rx2 3 Rounds Rx2 2 Rounds

Row 500/450m

12 Devil Press 50/35

2) Push Press

4 x 6 same weight

3) For Time 12 min cap

1 Rope Climb Rx1 LL

5 Squat Clean Rx1 185/125, Rx2 155/105, Rx3 135/85

2 Rope climbs Rx1 LL

4 Squat cleans Rx1 205/145, Rx2 175/125, Rx3 155/105

3 Rope Climbs Rx1 LL

3 Squat Cleans Rx1 225/160, Rx3 195/135, Rx3 165/115

4 Rope Climbs LL

2 Squat cleans Rx1 245/175, Rx2 215/145, Rx3 175/125

5 Rope Climbs LL

1 Squat Clean Rx1 265/195, Rx2 235/160, Rx3 185/135

Mon, Jan 31, 2022

WOD

1) 8 min Emom

8 Pwr Clean Rx1 165/115 Rx2 135/95, Rx3 115/75

set has to be TNG - if bar drop u owe 3 bar over burpees during same min

GHDSU Rx1 18, Rx2 15, Rx3 12

2) Backsquat

4 x 6 same 75% 1RM

3)4 RFT

Bike Rx1 25/20 cals

15 Slamballs 70/50

Fri, Jan 28, 2022

WOD

1) 9 min amrap

3 HSPUs (push-ups start at 6/3 - guys add 3/girls add2 )

3 Pwr cleans Rx1 205/145, Rx2 165/115, Rx3 135/95

every round add 3 reps

2) Bench Press
4 x 10 add 20/10# each set

3) For Time

20/15 Strict Pull-ups

2:00 mins rest then

50 reps

Rx1 10 Bar Mups/20 C2B/20 pull-ups, Rx2 30 C2B/ 20 pull-ups , Rx 50 pull-ups

TueS, Jan 25, 2022

WOD

1) Shoulder Press

6 x 3 ascending

2) DT

5 Rounds

12 Deadlift Rx1 155/105, Rx2 135/95, Rx3 115/75

9 Hang Pwr Cleans

6 S2O

3 mins rest

Then 5 mins to hit Max C/J

2 mins rest

Then 1,000/900m Row for time

Mon, Jan 24, 2022

WOD

1) 3 RFT

Bike 25/20 cals

20 T2B

Wballs Rx1 50, Rx2 40, Rx3 30 29/14#

2) Backsquat

5 x 3 same (80% 1RM)

3) 3 RFT

15 Thrusters Rx1 135/95, Rx2 115/75, Rx3 95/65

15 C2B Rx2 15 pull-ups , Rx3 15 banded pull-ups

Row 15/12 cals

Fri, Jan 21, 2022

WOD

1) 3 RFT

10 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75

Strict pull-ups Rx1 10/7, Rx2 7/4, Rx3 Kipping 10

2) Bench Press

3 x 10 same 70% 1RM

3) For Time

Row 30/24 cals then 30 sec rest

Row 20/16 cals then 15 sec rest

Row 10/8 cals