Wed, May 10, 2023
WOD
1) Semifinal 2023 workout (kinda)
30 min cap
Bike 3,000m
Sled Pull 84 ft ( pull to the end of the Canopy and back) 45/25#
Run 2,000m (1 mile + 400m)
Sled Pull - same
Ski 1,000m
Sled Pull - Same
Tues, May 9, 2023
WOD
1) 3 RFT
Ski cals 25/20
Strict pull-ups E 15, Rx1 12, Rx2 9, Rx3 6
Push ups E 30, Rx1 25, Rx2 20, Rx3 15
2) Push Press
5 x 5 ascending
3) 3 RFT
Run 200m
10 Pwr Cleans Rx1 185/125, Rx2 155/105, Rx3 125/85
Rope climbs E 5, Rx1 4, Rx2 3, Rx3 2
Mon, May 8, 2023
WOd
1) 12 min Emom
Wallball E 20, Rx1 18, Rx2 16, Rx3 14
Kb swings - same as WBs
Kb lunges E 16, Rx1 14, Rx2 12, Rx3 10
Row Cals E 20/16, Rx1 18/15, Rx2 16/13, Rx3 14/11
2) Deadlift
6 x 4 ascending
3) 10 RFT
15/12 cals Bike (reset monitor)
6 Burpee Box jump Over 24/20
Fri, May 5, 2023
WOD
1) 8 min Emom
20 sec GHD hold
8 WB Leg raises 20/14#
2) Bench Press
3 x 10 same weight 70%
3) 3 RFT
Ski 250/225m
7 Hang Pwr Snatch Rx1 155/105, Rx2 135/85, Rx3 115/65
Row 250/225m
7 Hang Pwr clean Rx1 185/135, Rx2 155/105, Rx3 135/85
Use the same bar - add/remove weight
Thurs, May 4, 2023
WOD
1)
Run 200m
Sled Push D/B 45/25
20 Wallballs 20/14#
10 Fr rack lunges E 185/130, Rx1 155/105, Rx2 135/85, Rx3 115/65
2) Backsquat
3 x 10 same weight 70%1RM
3) 4 RFT
10 Deadlift E 365/255, Rx1 315/215, Rx2 275/185, Rx3 225/155
10 Burpee Box Overs
Wed, May 3, 2023
Terrible Twos
40 min cap
2 mile Run
2,000/1,800m Bike
2000/1,800m Row
2,000/1,800m Ski
Tues, May 2, 2023
WOD
1) 2 RFT
C2B pull-ups E 25, Rx1 20, Rx2 15, Rx3 15 pull-ups
Ski 350/315m
Hsw E 80 ft every 20ft 2 HSPUs, Rx1 80 ft, Rx2 40ft, Rx3 5 Wallwalks
2) Push Press
5 x 4 ascending
3) 3 RFT
20 DB snatch E 75/55, Rx1 60/40, Rx2 50/35, Rx3 35/20
Dus 100 (singles 100)
Rope climb E 5, Rx1 4, Rx2 3, Rx3 2
Mon, May 1, 2023
WOD
1) 8 min Emom
Wallballs
Rx1 20, Rx2 18, Rx3 16
10 Fr Rack lunges
Rx1 165/115, Rx2 135/85, Rx3 115/65
2) Deadlift
5 x 5 ascending
3) 3 RFT
Bike 250/225m
20 Kb swings 53/35
10 Kb goblets squats
Row 250/225m
Fri, April 28, 2023
WOD
Murph Prep
1)Run 400m (500/450m Row sub for Rain) Then :
Emom pull-ups
Rx1 16 reps /6 mins , Rx2 13 reps /7 mins , 10 reps/9 mins
2) Bench Press
6 x 2 ascending
3 ) Run 400m (500/450m Ski sub for Rain) Then
10 min Emom pushups
Rx1 20/16, Rx2 17/13, Rx3 15/11
Start your Emoms on the next min after you finish Run - you get at least 30 sec rest before starting (Rest wont be even for everyone - Do your Best)
Thurs, April 27, 2023
WoD
1) 12 min Emom
Wallballs E 22, Rx1 20, Rx2 18, Rx3 16
GHDSU - same
Row E 18/16, Rx1 16/14, Rx2 14/12, Rx3 12/10
10 Sumo Hi Pull (TNG ) E 155/105, Rx1 135/85, Rx2 115/65, Rx3 95/55
2) Front squat
5 x 3 ascending
3) 8 min amrap
Bike 15/12 cals
8 Burpee Box over 24/20
75 Dus (75 singles)
Wed,April 26, 2023
WOD
1) 3 RFT
Run 200m
Sled Push/Pull 25/empty
Bike 500/450m
20 KB swings 53/35
Row 250/225m
10 Burpees
Ski 250//225m
Lunges in Yard 100ft (Cone to end of canopy and Back)
Tues,April 25, 2023
WOD
1) Row Sprints
5 x 350/315m
W/ 30 sec rest between
2) Shoulder Press
6 x 2 ascending
3) 3 RFT
25 C2B Rx1 20 C2B, Rx2 20 pull-ups, Rx3 15 pull-ups
9 Hang Pwr Clean E 205/145 Rx1 175/115, Rx2 155/105, Rx3 135/85
Ski 350/315
Mon, April 24, 2023
WOD
1) 9 min amrap
35 Wallballs Rx1 30/20#, Rx2 20/14#
8 Target burpees
15 T2B
2) Back Rack Box squats
6 x 3 ascending
Squat to a Box just Below parallel. Sit on box keep tension and drive thru heels (do not rock forward). On Drive off Box keep shins vertical and shoulders behind knees. You should be able to work up to heavier than your normal Backsquat loads.
3) 12 min amrap
Bike 25/20 cals
Deadlift 225/155
10 Box jumps 36/30
36 = 3 -45 plates (Blue ones)
Fri, April 21, 2023
WOD
1) Lsit
6 x 30 sec hold
W/1 min rest between
2) Bench Press
5 x 3 ascending
3 sec pause each rep 1 inch above chest
3) 11 min amrap
6 Hang C/J E 185/125, Rx1 165/110, Rx2 135/85, Rx3 115/65
10 Burpees over Bar
15 C2B pull-ups
Thurs, April 20, 2023
WOD