Thurs, June 16, 2022
WOD
1) 7 min Emom
12 Fr rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Front squat
5 x 4 ascending
3) 4RFT
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
Burpees over the Bar Rx1 15, Rx2 12, Rx3 9
Wed, June 15, 2022
WOD
1) For Time
Run 800m
30 Kb swings 53/35
Bike 2000/1800m
30 Box jumps
Row 1,000/900m
30 Wallballs 20/14#
Ski 1,000/900m
2nd Round
Run 400m
30 KBswings
Bike 1,000/900m
30 Box jumps
Row 500/450m
30Wallballs
Ski 500/450m
Tues, June 14, 2022
WOd
1) 9 min Emom
Row Rx1 18/15, Rx2 16/13, Rx3 14/11cals
S2O Rx1 25, Rx2 20, Rx3 15 95/65#
GHDSU Rx1 20, Rx2 17, Rx3 14
2) Ski
For Time
2,000/1,800m
3) GRACE
For Time
30 C/J 135/95
Every 5 C/J do 1 Rope Climb Rx1 Legless
Mon, June 13, 2022
WOD
1) 6 min Emom
6 squat cleans Rx1 185/125, Rx2 155/105, Rx3 115/75
2) Backsquat
5 x 5 ascending
3) 2 RFT
T2B Rx1 25, Rx2 18, Rx3 12
Pistols Rx1 30, Rx2 20, Rx3,20 jumping lunges
DUs Rx1 150 Rx2 100, Rx3 200 singles
40 ft Fr Rack lunges Rx1 50/35, Rx2 40/25, Rx3 35/20
Fri, June 10, 2022
WOD
1) 3 RFT
Row 250/225m
Ski 250/225m
2) Bench Press
3 x 10 same at 70% 1RM
3) 8 min amrap
15 DB S2O Rx1 50/35, Rx2 40/25 Rx3 35/20
5 Bar Mups Rx2 10 C2B /5-3 push-ups Rx3 10 pull-ups /5-3 push-ups
Thurs, June 9, 2022
WOD
1) 3 RFT
10 PWR Cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
Run 200m
15 GHDSU
2) Front squat
5 x 3 ascending
3) 3RFT
15 DB Thrusters Rx1 50/35, Rx2 40/25, Rx3 35/20
15 Box jump overs
Wed, June 8, 2022
WOD
1) Total Calories
Bike 12 mins ME (total calories)
1 min rest
Row 12 mins ME
1 min rest
Ski 12 mins ME
Tues, june 7, 2022
WOD
1) 3 RFT
Row 500/450m
HSPU Rx1 20, Rx2 12, Rx3 20/15 push-ups
Dus Rx1 150, Rx2 100, Rx3 300 singles
KB swings Rx1 25, Rx2 17, Rx3 12
2) Pwr Snatch
5 x 3 ascending
Mon, June 6, 2022
WOD
1) 5 min Emom
15 Deadlifts Rx1 185/125, Rx2 155/105, Rx3 135/85
2) Backsquat
3 x 10 same 70%1RM
3) 4 RFT
8 Burpees Box Overs
Bike 20/16cals
15 T2B
Fri, June 3, 2022
WOD
1) 3 RFT
10 DB C/J Rx1 50/35, Rx2 40/25, Rx3 35/20
2 Rope climbs
2) Bench Press
6 x 3 ascending
3) 8 min Amrap
16 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 250/225m
Thurs, june 2, 2022
WOD
1) 5 min Emom
7 Squat cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
2) BACK SQUAT
6 x 3 ascending
3) 3RFT
Sit-ups 50
Sled D/B
Run 200m
Wed, June 1, 2022
WOD
2 RFT
Run 800m
25 Deadlift Rx1 135/95, Rx2 115/75, Rx3 95/55
Bike 2,000/1,800m
20 Pwr Clean - same
Row 1,000/900m
15 front squats - same
Ski 1,000/900m
10 S2O - same
Tues, May 31, 2022
WOD
1) 2 RFT
Row 350/315m
Burpees over Rower Rx1 10, Rx2 8, Rx3 6
15 Slamballs 70/50
2) Pushpress
5 x 2 ascending
3) 3 RFT
Pull-ups Rx1 25, Rx2 20, Rx3 15
HSPU Rx1 25, Rx2 20, Rx3 25/20 pushups
Ski 350/315m
Fri, May 27, 2022
WOd
1) Lsits
5 x 30 sec hold
1 min rest
2)Bench Press
6 x 3 ascending
3) 3 RFT
Ski 250/225m
12 S2O Rx1 135/95, Rx2 115/75, Rx3 95/65
8 Bar over Burpees
Thurs, May 26, 2022
WOD
1) 3 RFT
Bike 25/20 cals
15 Slamballs 70/50
2) Front squat
5x 4 ascending
3) 3 RFT
Row 25/20 cals
15 Deadlift Rx1 225/155, Rx2 185/125, Rx3 155/105
Wed, May 25, 2022
WOD (40 min cAp)
Mini Murph
Run 800m
50 Pull-ups
100 Push-ups
150 air squats
Run 800m