Thurs, june 15, 2023
WOD
1) 3 RFT
15 Thruster Rx1 155/105, Rx2 135/95, Rx3 115/75
Dus Rx1 125, Rx2 75 Rx3 125 singles
2) Deadlift
1 RM
3) 6 min emom
4 Squat cleans Rx1 155/105, Rx2 135/95, Rx3 115/75
Box jumps 24/20 Rx1 10, Rx2 8, Rx3 6
Wed, June 14, 2023
WOD
1) For Time (35 min Cap)
Buy In- Run 200M
Drag sled Bkwds D/B 45/25#
Then
4 Rounds
Bike 1,000/900m
Row 500/450m
Ski 500/450m
Cash out - Run 200m
Drag Sled Bkwds D/B 45/25#
Tues, June 13, 2023
WOD
1) 3 RFT
20 Kb swing 53/35
20 Pistols
Ski 250/225m
2) Pushpress
1 RM
3) 12 min amrap
Run 200m
12 Pwr cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
Mon, June 12, 2023
WOD
1) Row Sprints
For Max distance
8 x 1 min work /30 sec rest
2) 1RM Backsquat
3) 11 min Amrap
10 Burpee Box overs
20 T2B
5 Deadlift Rx1 315/215,Rx2 275/185, Rx3 225/155
Fri, June 9, 2023
WOD
1) Lsits
5 x 30 sec hold
W/ 1 min rest
2) Bench Press
5 x 4 ascending
2 sec pause /inch above ur chest
3) 4 RFT
Ski 500/450m
8 power Snatch Rx1 135/95, Rx2 115/75, Rx3 95/55
Thurs, June 8, 2023
WOD
1.For Time
50 Wallballs 20/14#
50 GHDSU
50 Box Jumps 24/20
2.Backsquat
1 1/4 squats
5 x 4 ascending
3. 2 RFT
10 Power Cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
20 Deadlift - same
5 Bar facing Burpees
Wed, June 7, 2023
WOD
1) For Time and Distance
Bike 10 mins Max Distance
Row 10 mins Max Distance
Ski 10 mins Max Distance
Run 800m
Tues, June 6, 2023
WOD
1) For Time
Buy In 25 Vups
10 Rnds
5 PULL UPS
10/7 push-ups
Cash out 25 Vups
2) Shoulder Press
6 x 2 ascending
3) 2 RFT
Ski 40/32 cals
8 Burpees
Mon, June 05, 2023
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
10 Pwr cleans Rx1 165/115, Rx2 135/95, Rx3 115/75
12 DB Box step ups Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Deadlift
5 x 3 ascending
3) 2 RFT
Bike 40/32 cals
8 Burpees
Fri, June 2, 2023
WOD
1) 15 mins hit 1RM
Pwr Clean
2) Bench Press
5 x 5 ascending
3) 3RFT
Row 250/225m
T2B Rx1 20, Rx2 15, Rx3 12
Peg Board Rx1 2 , Rx2 1, Rx3 3 RC
Thurs, June 1, 2023
WOD
1) 6 min Emom
6 squat cleans Rx1 165/115, Rx2 145/100, Rx3 125/80
2) Backsquat
6 x 4 ascending
3) 4 RFT
8 TNG Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125 (if drop BB = 5 burpee penalty)
Row 25/20 cals
Dus 100 Rx2 50 Rx3 singles 200
Wed, May 31, 2023
WOD
40 min Cap
3 RFT
Run 400m
30 Box jumps 24/20
Bike 1,000/900m
30 Wallballs 20/14#
Row 500/450m
30 Kb swings 53/35#
Ski 500/450m
Tues, May 30, 2023
WOD
1) 6 min Emom
GHDSU E 22, Rx1 20, Rx2 18, Rx3 16
Row Cals E 18/16, Rx1 16/14, Rx2 14/12, Rx3 12/10
2) Push Press
5 x 3 ascending
3) 3 RFT
Ski 400/360m
8 Hang Pwr Clean E 205/145, Rx1 185/125, Rx2 155/105, Rx3 135/85
8 bar facing burpees
Fri, May 26, 2023
WOD
1) Row intervals
5 x 500/450m
W/ 1:00 rest
2) Power Snatch
Work up to heavy Single
3) Time Cap 6:30 mins
8 Pwr Snatch Rx1 155/105, Rx2 135/85, Rx3 115/75
Ski 1,000/900m
Thurs, May 25, 2023
WOD
1) Fight Gone Bad
3 RFT
1 min Wallballs 20/14#
1 MIN Sumo Hi Pull 75/55#
1 MIN Push Press 75/55#
1 MIN Box jumps 24/20
1 MIN Rower Cals
1 MIN Rest
Score will be taken by partner
Wed, May 24, 2023
WOD
3 RFT (35 min cap)
Run 400m (Run 200 Forward and 200 Bkwd)
Sled Push D/B 45/25
Bike 1,000/900m
Sled Pull D/B 25/empty
Row 500/450m
Ski 500/450m
Tues. May 23, 2023
WOD