WeD, May 18th, 2022
WOD
7 RFt
Run 200m
5 Burpees
Bike 500/450m
5 Burpees
Row 250/225m
5 Burpees
Ski 250/225m
5 Burpees
Tues, May 17, 2022
WOD
1) For Time
50 GHDSU
50 Kb swings 53/35
2) 3 RFT
10 GRound to OH Rx1 155/105, Rx2 135/95, Rx3 115/75
Ski 500/450m
3) 7 min emom
Push-ups Rx1 15/10, Rx2 12/8, Rx3 10/6
Fri, May 13, 2022
WOD
1) 10 RFT
Rx1 LL, Rx2 1 RC , Rx3 2 Scale RC
170 ft Run (chalk lines)
2) Bench Press
4 x 4 ascending
3) 3 RFT
Row 500/450m
12 S2O Rx1 155/105, Rx2 135/95, Rx3 115/75
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