Tues. May 23, 2023
WOD
1) 3 RFT
200m Run
10 Ground to Overhead Rx1 155/105, Rx2 135/95, Rx3 115/75
2) Pushpress
5 x 3 ascending
3) 4 RFT
Ski 500m every 100m stop and do 3 Burpees -( finish the Round with Burpees)
Mon, May 22, 2023
WOD
1) For Time
75 Wallballs 20/14
Rest 1 min
50 Kb swings 53/35#
Rest 1
25 GHDSU
2) Backsquat
2 x 5 80% 1RM
2 x 4 85% 1RM
2 x 3 90% 1RM
3) 3 RFT
Bike 500/450m
30 Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20
10 Pwr clean Rx1 165/115, Rx2 135/95, Rx3 115/75
Fri, May 19, 2023
WOD
1) Helen
3 RFT
Run 400m
21 KB swings 53/35#
12 pull-ups
2) Bench Press
5 x 8 ascending
3) work on a skill
Take 15 mins and work on something you suck at
Thurs,April 18, 2023
WOD
1) In 5 mins
Run 400m then Max reps of
Pwr Clean Rx1 185/125, Rx2 155/105, Rx3 115/65
Rest 2 mins
5 min cap
8 Pwr Clean - same as above
Run 400m
2) Front Squat
5 x 3 ascending
3) Ski intervals
6 x 350/315m
W/1 min rest in between
Wed, March 17,2023
3RFT (40 min cap)
Run 400m
20 Box step ups
Bike 1,000/900m
20 air squats
Row 500/450m
10 Burpees
Ski 500/450M
Sled Push D/B 45/25#
Tues,May 16, 2023
WOD
1) 3 RFT
5 Sumo Hi Pull 95/65
Ski 150/135m
20 pull-ups Rx2 15, Rx3 10
2) BB complex
5 x 2 Pushpress/2 push jerk
3) Row intervals
6 x 350/315m sprint
W/one min rest between
Mon, May 15, 2023
WOD
1) 4FT (10 min cap)
10 Backsquat (out of rack)
RX1 225/155, Rx2 185/125. Rx3 155/105
10 Box over Burpees 24/20
2) Deadlift
6 x 2 ascending
3) 3 RFT
Bike 25/20 cals
8 Pwr Cleans (Do not Drop every Clean - Reps need to be done in 2 reps TNG MINIMUM)
Rx1 185/125, Rx2 155/105, Rx3 135/85
Fri, May 12, 2023
WOD
1) Lsit
6 x 30 sec hold
W/ 1:00 rest between
2) Bench Press
5 x 3 ascending
3) In 6 mins
Ski 500/450m then
Max pushups
Then 2 min rest
In 6 mins
Row 500/450m Then
Max pullups
Thurs, May 11, 2023
WOD
1) For Time
Deadlift E 315/220, Rx1 275/185, Rx2 225/145, Rx3 185/115
Squat cleans E 185/125, Rx1 155/105, Rx2 135/85, Rx3 115/65
Reps of 10,9,8,7,6,5,4,3,2,1
2) Backsquat
5 x 3 ascending
3) For Time
Bike 100/80 cals
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)