Fri, July 1, 2022
WOD
1) Bench Press
6 x 2 ascending
2) LCQ WK #3
1,2,3,4,5,6,7,8,,9,10 reps of each
C/J Rx1 225/155, Rx2 185/125, Rx3 155/105, Rx4 135/85
Shuttle Run 25ft D/B
Thurs, June 30, 2022
WOD
1) 3 RFT
Run 200m
Sled Push D/B 45/25 #
8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65 (min 4 reps TNG)
2) Deadlift
6 x 2 ascending
3) 6 min Emom
10 Fr rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
Wed, June 29, 2022
WOD
Run 200m
Bike 500/450m
Row 250/225m
Ski 250/225
Run 400m
Bike 1,000/900m
Row 500/450m
Ski 500/450m
Run 200m
Bike 500/450m
Row 250/225m
Ski 250/225m
Run 400m
Bike 1,000/900m
Row 500/450m
Ski 500/450m
Tues, June 28, 2022
WOD
1) Rx1 5 RFT, Rx2 4RFT, Rx3 3RFT
15 T2B
10 Pwr Cleans 135/95
10 Burpees over the Bar
2) Shoulder Press
5 x 3 ascending
3) For Time
Ski 100/80 cals
Mon, June 27, 2022
WOD
1) 9 min amrap
15 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
Box jumps Rx1 30, Rx2 25, Rx3 20
2) Backsquat
5 x 3 ascending
3) For Time
Bike 125/100 cals
Fri, June 24, 2022
WoD
1) 9 min amrap
HSPUs Rx1 15, Rx2 10, Rx3 15/10
Dus Rx1 60, Rx2 30, Rx3 60 singles
16 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Bench Press
5 x 5 ascending
3) Row Sprints
3 x 500/450m
W/30 sec rest between sprints
Thurs, June 23,2022
WOD
1) 3 RFT
Wallballs Rx1 40, Rx2 30, Rx3 25
Oh Squat Rx1 155/105, Rx2 115/65, Rx3 Fr squat 155/105
2) Deadlift
5 x 5 ascending
3) 3 RFT
12 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/55
Burpees over the Bar Rx1 12, Rx2 10, Rx3 8
Wed, June 22, 2022
Wod
1) 30 min Amrap
Run 200m
Bike 500/450m
Row 250/225m
TuEs, June 21, 2022
WOD
1) 8 min amrap
Pull-ups Rx1 25, Rx2 18, Rx 11
Push-ups Rx1 30/20, Rx2 22/14, Rx3 15/10
2) 4 RFT
10 DB Clean Rx1 50/35, Rx2 40/25, Rx3 35/20
10 DB S2O same
40 ft DB oh lunge same (scale to hold DB by side)
3) For Time
Ski 1,000/900m
Mon, June 20, 2022
WOD
1) 3 RFT
Row 250/225m
8 Burpees over the Rower
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
2)Backsquat
5 x 5 ascending
3)10 min amrap
50 Sit-ups
Dus Rx1 150, Rx2 100, Rx3 200 singles
6 Squat cleans Rx1 205/150, Rx2 165/115, Rx3 135/95
Fri, June 17, 2022
wOD
1) Lsit
5 x 30 sec hold
1 min rest between sets
2)Bench Press
6 x 4 ascending
3) 3 RFT
C2B pull-ups Rx1 20, Rx2 10, Rx3 15 pull-ups
12 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
Row 500/450m
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