Fri, July 29, 2022
WOD
1) 3 RFT
Pull-ups Rx1 25, Rx2 18, Rx3 12
Target burpees Rx1 10, Rx2 8, Rx3 6
8 Power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Bench press
6 X 3 ascending
3) Ski sprint
1500/1350m
Thurs,July 28, 2022
wOD
1) Backsquat
5 x 4 ascending
2) Pwr Cleans
5 x 2 ascending
2) Sprints
5 x 200m
With 1 min rest between sprints
Wed, July 28, 2022
3RFT
Run 400m
Sled D/B 45/25#
Bike 40/32 cals
Row 40/32 cals
Sled D/B 45/25#
Ski 40/32 cals
Tues, July 26, 2022
WOD
1) Push Press
5 x 3 ascending
2) 3 RFT
40 KB swings 53/35
Ski 40/32cals
40/30 Push-ups
40 sit-ups
Mon, July 26, 2022
WOD
1) 3 RFT
40 Wallballs 20/14#
Bike 40/32 cals
40 ft DB Lunge Rx1 50/35, Rx2 40/25, Rx3 35/20
40 Box jumps
2) Front squat
5 x 3 ascending
Fri, July 22, 2022
WOD
1)For Time
150 sit-ups
2) Bench Press
4 x 4 ascending
3) 3 RFT
Pull-ups Rx1 20, Rx2 12, Rx3 8
Sumo hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
Row 500/450m
Thurs, July 21, 2022
WOD
1) Row
Sprint
60/48 cals
1 min rest
Bike
60/48 cals
2) Backsquat
4 x 4 ascending
3) 4 RFT
8 Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75
8 Burpees over Bar
Wed, July 20, 2022
WOD
5 RFT
Run 200m
3 Burpees
Bike 500/450
3 Burpees
Row 250/225
3 Burpees
Ski 250/225
3 Burpees
Tues, July 19th, 2022
WOD
1) For Time
Ski 60/48 cals
2) Shoulder Press
4 x 10 ascending
3) 5 RFT
Rope climbs Rx1 2 LL, Rx2 1 LL, Rx3 2 RC
HSPUs Rx1 25, Rx2 12, Rx3 25 push-ups
Mon, July 18, 2022
WOD
1) 6 min Emom
10 Fr rack lunges Rx1 165/125.. 135/95, Rx3 115/75
2 Back squat
5 x 4 ascending
3) 3 RFT
Dus Rx1 150, Rx2 75, Rx3 300 singles
T2 B Rx1 25 Rx2 15 Rx3 10
Run 400m
Fri, July 15th, 2022
wOD
1) Lsit
5 x 30 sec hold w/1 min off
2) Benchpress
6 x 2 ascending
3) 3 RFT
12 DB Clean Rx1 50/35, Rx2 40/25, Rx3 35/20
Row 350/315m
24 DB one Snatch alt - same
Ski 350/315m
Thurs, July 14,2022
WOD
1) Deadlift
6 x 2 ascending
2) Power Snatch
6 x 2 ascending
3) For Time
Bike 125/100 cals
Every min get off Bike & 3 Burpees
Wed, July 12,2022
WOD
1) For Time
3 Rounds
Run 200m
2 Bear Complex
Then
3 Rounds
Row 250/225m
2 Bear Complex
Then
3 Rounds
Bike 500/450m
2 Bear Complex
Then
3 Rounds
Ski 250/225m
2 Bear Complex
Tues, July 12, 2022
WOD
1) For Time (7 min cap)
Rx1 8 Rnds, Rx2 7Rnds , Rx3 6 Rnds of
10 pull-ups
5 Target Burpees
2) Pushpress
6 x 2 ascending
3) 3 RFT
Ski 350/315m
25 Sit-ups
6 Hang Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Mon, July 11, 2022
WOD
1)Karen
For time (12 min cap)
150 Wallballs 20/14#
2) Pwr Clean
5 x 3 ascending (TNG)
3) 3 RFt
Row 350/315m
20 Box jump overs 24/20#
25 KB swings 53/35#
Fri, July 8, 2022
WOD
1) 2 RFT
40 Sit-ups
Pull-ups Rx1 20, Rx2 15, Rx3 10
HSPUs Rx1 20, Rx2 15, Rx3 10
Row 25/20 cals
S2O Rx1 20, Rx2 15, Rx3 10 135/95#
Pwr clean Rx1 20, Rx2 15, Rx3 10 135/95#
Ski 25/20 cals
2) Bench Press
4 x 7 same
Thurs, July 7, 2022
WOD
1) 6 min Emom
6 Squatcleans Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Deadlift
4 x 7 same
3) For Time
21,15,9 reps of
Pwr Snatch 95/65
T2B
Thrusters 95/65
Wed, July 6, 2022
WOD
2 RFT
Run 400m
Sled Push D/B 45/25#
Row 500/450m
Lunge Down /Back (Yard)
SKi 500/450m
Bike 1,000/900m
Tues , July 5, 2022
WOD
1) 2RFT