Thurs, May 12, 2022

WOD

1) 9 min Emom

Box jumps Rx1 25, Rx2 20, Rx3 15

Ghdsu Rx1 25, Rx2 20, Rx3 15

Row Rx1 16/12 cals, Rx2 14/11, Rx3 12/9

2) Backsquat

4 x 4 ascending

3) 3 RFT

10 Pwr Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

bar facing burpees Rx1 12, Rx2 9, Rx3 7

Wed, May 11, 2022

2 RFT (40 min cap)

Run 800m

25 pull-ups

Row 1,000/900m

25/20 push-ups

Ski 1,000/900m

25 pull-ups

Bike 2,000/1,800m

25/20 push-ups

Tues, May 10, 2022

WOD

1) 3 RFT

Ski 350/315m

HSW Rx1 D/B (Yard) Rx2 40ft (Box) Rx3 6 Wallwalks

Pull the sled D/B 25/empty

T2B Rx1 25, Rx2 20, Rx3 15

Row 350/315m

2) Push Jerk

5 x 3 same (approx 85%1RM)

Mon, May 9, 2022

WOD

1) 9 min amrap

15 Deadlift Rx1 185/125, Rx2 155/105, Rx3 115/75

10 Hang Clean

5 Front squats

2) Deadlift

5 x 5 ascending

3) 15 mins to

work up to a Heavy Snatch

Fri, May 6, 2022

1) For Time (7 min cap)

200 sit-ups

2)Bench Press

5 x 2 ascending

3) 4 RFT

Row 250/225m

pullups Rx1 20, Rx3 15, Rx2 10

pushups Rx1 20/15, Rx2 15/10, Rx3 10/7

Thurs, May 5, 2022

WOD

1)9 min Amrap

20 Front squat Rx1 135/95, Rx2 115/75, Rx3 95/65

25 GHDSU

2) Deadlift

5 x 3 ascending

3) 3 RFT

Bike 25/20 cals

8 Squat cleans Rx1 135/95, Rx2 115/75, Rx3 95/65

Run 200m

WED, May 4, 2022

WOD

2RFT

Run 400m

25 Box jumps

Bike 1,000/900m

25 KB swings 53/35#

Row 500/450m

25 Slamballs 70/50#

Ski 500/450m

25 DB Snatch 50/35#

Tues, May 3, 2022

WOD

1) Shoulder Press

6 x 2 ascending

2) 3 RFT

15 HSPUs Rx1 Deficit Strict (4/2”) , Rx2 Strict 5/10 Kipping , Rx3 15 Kipping

Row 500/450mm

Bar Mups Rx1 15, Rx2 8, Rx3 15 C2B

3) 3 RFT

Ski 250/225m

10 Power Snatch Rx1 115/75, Rx2 95/65, Rx3 75/45 (TNG if u drop or pause during = 10 burpees)

Mon, May 2, 2022

WOD

1) 6 min emom

5 squat cleans Rx1 165/115. Rx2 135/95, Rx3 115/75

2) Backsquat

5 x 2 ascending

3) 3 RFT

Run 200m

wallballs Rx1 60, Rx2 45, Rx3 30 20/14#

12 target burpees( to pullup bar)

Fri, April 29, 2022

WOD

1) 3 RFT

Rope Climbs Rx1 2 LL, Rx2 1 LL, Rx3 2 RC

15 DB Push Press Rx1 50/35, Rx2 40/25, Rx3 35/20

2) Bench Press

5 x 6 ascending

3) For Time

Row 2,000/1,800m

Every 500/450m do 5 Burpees over the Rower

Thurs, April 28, 2022

WOD

1) Front Squat

5 x 6 ascending

2) 9 min amrap

12 Deadlift Rx1 315/215, Rx2 275/185, Rx3 225/145

Dus Rx1 150, Rx2 75, Rx3 150 singles

3) 3 RFT

Sled Push D/B

GHDSU Rx1 25, Rx2 20, Rx3 15

Bk extn same as above

4 Pwr Cleans Rx1 205/145, Rx2 165/115, Rx3 135/85 (every round add 20/15#)

WED, April 27, 2022

WOD

1) 3 RFT

5 Burpees

Run 400m

5 Burpees

1,000/900m Bike

5 Burpees

500/450m Row

5 Burpees

500/450m Ski

Tues, April 26, 2022

WOD

1) 3 RFT

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

Ski 350/315m

2)Push-ups /Push Press

Push-ups Rx1 20/15, Rx2 15/10, Rx3 10/5 immediately after pushups set hit ur set of Push press

5 x 4 -push press ascending

3) 3 RFT

12 Power Snatch Rx1 155/105, Rx2 115/75, Rx3 95/65

Burpee Box overs Rx1 12, Rx2 9, Rx3 7

Thurs, April 21, 2022

WOD

1) 4 RFT
5 squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75

10 Burpee Box Overs

2) Deadlift

5 x 5 ascending

3) For Time

Sled Push D/B

Run 2 laps

lunge D/B

Run 2 laps

Sled push D/B

Run 2 laps

lunge D/B

Wed, April 20, 2022

WOD

1) For Time

Run 1 mile

2 mins rest

Bike 4,000/3,600m

2 min rest

Row 2,000/1,800m

Tues, April 19, 2022

WOD

1) 5 RFT

pushups Rx1 20/15, Rx2 15/10, Rx3 10/5

Pullups Rx1 20, Rx2 15, Rx3 10

2) SHoulder Press

6 x 3 ascending

3) For Time

Ski 350/315m

10 clean Rx1 185/125, Rx2 155/105, Rx3 135/85

Row 350/315

10 hang Clean - same

Ski 350/315

10 S2O - same

Mon, April 18, 2022

WOD

1) 3 RFT

Bike 750/675m

DUs Rx1 100, Rx2 50, Rx3 200 singles

2) Backsquat

5 x 3 ascending/hold 10 sec in bottom each rep

3)
Run 400m

12 Fr rack lunges Rx1 165/115, Rx2 135/95, Rx3 115/75

Fri, April 15, 2022

WOD

1) For Time

Rx1, 20 strict L pull-ups /20 strict pull-ups/20 Kipping (have to Kip) pull-ups /20 Butterfly pull-ups

Rx2, 10 Kipping L pull-ups/ 10 strict pull-ups/10kipping (have to Kip) pull-ups / 10 Butterfly

Rx3 50 Kipping pull-ups

2) Bench Press
6 x 2 ascending

3) 8 min Emom

Lsit 30 sec hold

Row Rx1 14/11 cals, Rx2 12/9, Rx3 10/8 cals

Thurs, April 14, 2022

WOD

1) 9 min Emom Rx1 22, Rx2 18. Rx3 15

Wallballs

Box jumps

GHDSU

2) Front squat

6 x 3 ascending

3) 3 RFT

15 Power Cleans Rx1 155/105, Rx2 135/95, Rx3 115/75

10 Bar facing Burpees

Wed, April 13, 2022

WOD

1) For Time - Running Clock for 28 mins

Bike - 7 min cap

10 Burpees then Bike till you reach 2,000/1,800m

every 3 mins stop Biking and do 10 Burpees

if you finish before Cap /transition to next station but don’t start till next 7 mins

Row - 7 min cap

10 Burpees then 1,000/900m

every 3 mins stop Rowing and do 10 Burpees

Ski - 7 min cap

10 Burpees then 1,000/900m

every 3 mins stop Skiing and do 10 Burpees

Run - 7 min cap

10 Burpees Run 800m then 10 Burpees