Fri, Feb 23, 2024

WOD

1) Lsits

5 x 30 sec holds w/1 min rest

2) Bench Press

2 x 8 - same 70%

2 x 6 - same 80%

2 x 4 - same 90%

3) 3 RFT

Row 500/450m

15 C2B pull-ups, Rx2 15 pull-ups, Rx3 10 pull-ups

15 KB Sumo Hi Pulls Rx1 70/53, Rx2 62/44, Rx3 53/35

15 Kb swings Rx1 70/53, Rx262/44, Rx3 53/35

Thurs, Feb 22, 2024

WOD

1) 4 Rounds

1 min sprint/2 mins rest

Bike Rx1 28/23 cals, Rx2 25/20cals, Rx3 22/18cals

2) Deadlift

5 x 4 ascending

3) 6 min Emom

2 Burpees/6 Pwr cleans/2 burpees

Rx1 185/125, Rx2 155/105, Rx3 115/75

Tues, Feb 20, 2024

WOD

1) 3 RFT

Row 25/20 cals

8 DB Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20

2) pushjerk

5 x 3 ascending

3) 9 min amrap

Wallwalks Rx1 5, Rx2 4, Rx3 3

8 Power cleans Rx1 185/125, Rx2 155/105, Rx3 135/85

Thurs, feb 15, 2024

Thursday

1) Open “18.5”

7 min AMRAP:

3 Thrusters Rx 95/65 Sc 65/45

3 Chest to Bar pull-ups sc pullups

6 thrusters

6 Chest to Bar pull-ups

9 thrusters

9 Chest to bar pull-ups

Continue adding +3

2) Front Squat

5x2 ascending

3) For Time:

30 Deadlifts Rx1 225/155 Rx2 185/125 Rx3 135/95

1 min rest

20 Deadlifts Rx2 255/185 Rx2 225/155 Rx3 165/125

1 min rest

10 Deadlifts Rx1 285/215 Rx2 255/185 Rx3 205/145

Fri, Feb 9, 2023

WOD

1) 10 min Cindy

5 pull-ups

10/7 pushups

15 squats

2) Bench Press

5 x 3 ascending

Pause 2 count 1 inch above ur chest each rep

3) 3 RFT

Ski 15/12 cals

15 KB swings Rx1 70/53, Rx2 62/44, Rx3 53/35

Row 15/12 cals

15 Kb swings

Thurs, Feb 8, 2024

WOD

1) 6 min Emom

5 squat cleans Rx1 165/115, Rx2 135/85, Rx3 115/75

2) Front squat

5 x 3

Ascending- pause in bottom 2 count each rep

3) 4 RFT

15 Deadlift Rx1 275/185, Rx2 225/155, Rx3 185/125

8 Bar facing burpees

Dus Rx1 75, Rx2 50, Rx3 75 singles

Tues, Feb 6, 2024

WOD

1) 9 min amrap

3 Pwr Cleans Rx1 155/105, Rx2 135/85, Rx3 115/65

3 HSPUs

6 Pwr cleans

6 HSPUs

Add 3 reps

2) Push Press

5 x 4 ascending

3)3 RFT

Ski 250/225m

8 Sumo Hi Pull Rx1 135/95, Rx2 115/75, Rx3 95/65

Mon, Feb 5, 2024

WOD

1) 12 min Emom

Wallballs Rx1 20, Rx2 17, Rx3 14 20/14#

GHDSU Rx1 20,Rx2 17, Rx3 14

Row Cals Rx1 15/12 Rx2 12/9, Rx3 10/7

Box jumps Rx1 20, Rx2 17, Rx3 14

2) Backsquat

2 x 10 @60%1RM

2 x 6 @75%1RM

2 x 3 @85%1RM

3) Bike Sprints

5 x 1 min work/2 min rest

Rx1 26/21 cals, Rx2 24/19 cals, Rx3 21/16cals

fri, Feb 2, 2024

1) 15 mins of skill practice

•double unders

•crossovers

•kipping toes to bar

•pull-ups

•handstand walk

•handstand push-ups

•bmu / rmu

2) Bench Press

4x3 @75% of 1 rep max

3) 12 min amrap

2 Rope climbs Rx1 legless Rx2 1Legless + 1RC Rx3 RC

12 Hang Snatch 95/65

20 Vups