Mon Oct 10, 2022
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
Box jumps Rx1 20, Rx2 17, Rx3 14
Squat cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
Bike Rx1 16/13, Rx2 14/12 cals , Rx3 12/10 cals
2) Deadlift
6 x 4 ascending
3) 9 min amrap
Run 200m
8 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
8 Bar facing burpees
Fri, Oct 7, 2022
WOD
1) Death by KB
53/35
Emom -starting 10 add one per min until can’t get it done
2)Bench Press
5 x 6 ascending
3) Row sprint
1000/900m
Thurs, OCT 6, 2022
WOD
1) 3 RFT
20 DB Lunges Rx1 50/35, Rx2 40/25, Rx3 35/20
Bike 15/12 cals
10 DB cleans
2) Deadlift
6 x 3 ascending
3) Tabata (8 Rnds 20 sec On /10 sec Off)
Air squats
1 min rest
Sit ups
Wed, Oct 5, 2022
WOD
1) 2 RFT
Run 400m
30 Wallballs 20/14#
Row 500/450m
30 Box jumps 24/20
Bike 1,000/900m
30 Kb swings 53/35#
Ski 500/450m
Tues, OCT 4, 2022
WOD
1) For Time
Rx1 150/125 push-ups , Rx2 115/85, Rx3 90/60
2) 3 RFT
Run 400m
Pull sled D/B 25/empty
Ski 500/450m
Sumo Hi pull 115/75# Rx1 12, Rx2 9, Rx3 6
Mon, Oct 3, 2022
WOD
1) 2 RFT
Bike Rx1 1,200/1,080m, Rx2 1,000/900m, Rx3 800/720m
25 Box step ups
Toes 2 Bar RX1 20, Rx2 15 Rx3 10
2) Backsquat
Pause in the bottom for 3 secs
4 x 5 - ascending
3) 15 mins
Row 750/675m
Then
Squat Clean - Hit 2 RM
Fri, Sept 30, 2022
WOD
1) 3 RFT
Row 500/450m
8 Power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Bench Press
5 x 5 ascending
3) 2 RFT
Run 400m
Rope climbs Rx1 4, Rx2 3, Rx3 2
GHDSU Rx1 40, Rx2 30, Rx3 20
Tues, Sept 27, 2022
WOD
1) Ski Sprints
4 x 30/24 cals
30 sec rest between sets
2) Push Press
5 x 4 ascending
3) 3 RFT
20 DB One arm Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Pull-ups Rx1 25, Rx2 15, Rx3 10
10 DB Hang Clean Rx1 50/35, Rx2 40/25, Rx3 35/20
Push-ups Rx1 25/20, Rx2 15/12, Rx3 10/7
Mon, Sept 26, 2022
WOD
1) 3 RFT
Row 350/315m
10Kb goblet squats 53/35
15 Kb sum hi pull
20 Kb swings
2) Backsquat
5 x 4 ascending
3) 7 min amrap
15 Deadlifts Rx1 225/155, Rx2 185/125, Rx3 135/95
15 Box jumps
Fri, Sept 23, 2022
WOD
1) 3 RfT
Row 500/450m
12 Burpees over the Rower
2) Bench Press
10,8,6,4,2
3) 8 min amrap
10 Hang clean Rx1 135/95, Rx2 115/75, Rx3 95/65
12 S2O - same
Thurs, Sept 22, 2022
WOD
1) Bike Sprint
100/80 cals
Every 3 min get off bike and do 5 burpees
2) Deadlift
5 x 8 ascending
3) 3 RFT
Sled D/B 45/25#
Run -2 laps around turf
8 Pwr Cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
Wed, Sept 21, 2022
WOD
For Time (40min Cap)
Terrible Twos
Run 2 miles
200 Dus
Row 2000/1,800m
Tues, Sept 20, 2022
WOD
1) 3 RFT
Ski 500/450m
15 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
2) Shoulder Press
5 x 3 ascending
3) For Time
150 sit-ups
Mon, Sept 19, 2022
wOD
1) 4 min Emom
12 Front rack lunges Rx1 155/105, Rx2 135/95 Rx3 115/75
1 min rest
4 min Emom
6 Squat cleans
2) Backsquat
6 x 2 ascending
3) 3 RFT
25 Box jump overs
Run 400m
25 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35
Fri, Sept 16, 2022
WOD
1) For Time
Ski Sprints
4 x 350/315m
25 sit-ups in between sets
2)Bench Press
5 x 5 ascending
3) 3RFT
10 Bar Facing Burpee
10 Hang Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 115/75
10 Bar Mups Rx2 C2B pullUps, Rx3 pullups
Thurs, Sept 15th, 2022
The Greatest day of the Year
1) 10 min amrap
Dus Rx1 100, Rx2 50, Rx3 100 singles
T2B Rx1 20, Rx2 14, Rx3 8
12 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125
2) Backsquat
5 x 2 ascending
3) Row Sprints
4 x 500/450m
1 min rest between sets