Fri, August 12, 2022
WOD
1) GHD Holds
4 x 30 sec hold w/1 min rest
Rx1 45/35 plate hold, Rx2,25/15, Rx3 BW
2) Bench Press
5 x 5 - same weight (80%1RM)
3) 3 RFT
Row 350/315m
8 Bar Mups Rx2 12 C2B, 12 pull-ups
12 S2O Rx1 135/95,Rx2 115/75, Rx3 95/65
Thurs, Aug 11, 2022
WOD
1) 3 RFT
10 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
Bar facing Burpees Rx1 15, Rx2 12, Rx3 9
Run 200m
2) Front squat
5 x 4 ascending
3) 3 RFT
12 Fr rack lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
Dus Rx1 150, Rx2 75, Rx3 150 singles
Wed, Aug 10, 2022
WOD
35 min amrap
Run 400m
10 GHDSU
Bike 1,000/900m
10 sit-ups
Row 500/450m
10 GHDSU
Ski 500/450m
10 sit-ups
1 sled push D/B 45/25 #
Tues, Aug 9, 2022
WOD
1) Rx1 5 RFT , Rx2 4RFT, Rx3 3RFT (18 min cap)
20 KB S2O (one arm) 10 on each side 53/35#
20 Kb swings 53/35#
Ski 200/180m
2) PWR Snatch
15 min to work up to heavy single
3) For Time
Row 1500/1,350m
Mon, Aug 8, 2022
WOD
1) 3 RFT
Bike 30/24 Cals
10 dB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Backsquat
5 x 3 ascending
3) 10 min amrap
5 Pwr Clean Rx1 225/155, Rx2 185/125, Rx3 155/105
GHDSU Rx1 20, Rx2 15, Rx3 10
Rope climbs Rx1 3, Rx2 2, Rx3 1
Fri, Aug 5, 2022
WOD
1) 2 RFT
HSPU Rx1 25, Rx2 15, Rx3 25/15 push-ups
8 Power snatch Rx1 155/105, Rx2 135/95, Rx3 115/75
T2B Rx1 25, Rx2 15, Rx3 10
2) Bench Press
3 x 10 ascending
3) 3 RFT
Sled pull D/B 25/empty
Row 400/360m
Burpees over the Rower Rx1 10, Rx2 8, Rx3 6
Thurs, Aug 4, 2022
1)10 FR FWD lunges Rx1 155/105, Rx2 135/95, Rx3 115/75
2) 9 min Emom
WBalls Rx1 20, Rx2 17, Rx3 14
GHDSU Rx2 18, Rx2 15, Rx3 12
Row Cals Rx1 18/15, Rx2 16,12, Rx3 13/10
3) Deadlift
4 x 2 ascending
WED, Aug 3, 2022
WOD
30 min amrap
1) Bike 1,000/900m
2 DB Manmakers Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Row 500/450m
5 DB Devil Press
3) Ski 500/450m
5 DB Thrusters
Tues, Aug 2, 2022
WOD
1) Shoulder Press
3 x 10 ascending
2) Sit-up Cindy
4 RFT
1 min sit-ups ME
5 min Amrap
5 pull-ups
10 push-ups
15 air squats
Score is total # of sit-ups /total # of rounds
Mon, Aug 1, 2022
WOD
1) 3 RFT
20 Deadlift Rx1 185/125, Rx2 155/105, Rx3 135/95
Bike 25/20 cals
2) Backsquat
3 x 10 ascending
3) 3 RFT
Run Bkwds 200/200 Fwd
10 Kb goblet squats 53/35
15 Kb swings 53/35
20Kb deadlifts 53/35
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