Wed , March 6, 2024
WOD
1) 30 min Amrap
Bike 1,000/900m
15 KB swings 53/35
Row 500/450m
15 KB swings 53/35
Ski 500/450m
15 Wallballs 20/14#
8 Shuttle Runs 20ft
15 Wallballs 20/14#
Tues, March 5, 2024
WOD
1) 3 RFT
Rope Climbs Rx1 4, Rx2 3, Rx3 2
GHDSU Rx1 50, Rx2 40, Rx3 30
25 S2O Rx1 115/75, Rx2 95/65, Rx3 75/55
2) Bench Press
5 x 3 ascending
3) Bench Tabata
8RNDS 20 sec work/10 Sec Rest
Rx1 135/85, Rx2 115/65, Rx3 95/45
Mon, March 4, 2024
WOD
1) 16 min amrap
75 Wallballs 20/14
Row 50/40 cals
25 C2B pull-ups Rx2 25 pull-ups, Rx3 15 pull-ups
2) Pwr cleans
5 x 3 (TNG) ascending
3) 3 RFT
50 Dus Rx2 25 Dus, Rx3 50 singles
40 ft OH DB lunges D/B Rx1 50/35, Rx2 40/25, Rx3 35/25
Fri, March 1, 2024
Friday
For time:
21 dumbbell snatches (arm 1) Rx 50/35
21 lateral burpees over dumbbell
21 dumbbell snatches (arm 2)
21 lateral burpees over dumbbell
15 dumbbell snatches (arm 1)
15 lateral burpees over dumbbell
15 dumbbell snatches (arm 2)
15 lateral burpees over dumbbell
9 dumbbell snatches (arm 1)
9 lateral burpees over dumbbell
9 dumbbell snatches (arm 2)
9 lateral burpees over dumbbell
(Time cap: 15 minutes)
Thurs, Feb 29, 2024
WOD
1) 4 RFT
Bike cals 20/25
16 jumping lunges
2) Deadlift
4 x 3 ascending (
3) 8 min amrap
8 squat cleans Rx1 165/115 , Rx2 135/85, Rx3 115/65
16 Vups
Wed, Feb 28, 2024
Wednesday
For Time:
800m Run
Farmers carry around parking lot
Rx1 70/50 Rx2 50/35 Rx3 35/25
600m run
Farmers carry
400m run
Farmers carry
200m run
Farmers carry
(Cap 35 mins)
Tues, Feb 27, 2024
Tuesday
1) 8 min EMOM
Hand release push-ups Rx1 20/16 Rx2 15/12 Rx3 12/8
Rx1 40 Crossovers Rx2 40 double unders Rx3 60 singles
2) Shoulder Press- Dead Stop
5x5 ascending
3) 3 Rounds:
10 Thrusters Rx1 135/95 Rx2 115/75 Rx3 95/65
Handstand walk Rx1 80ft Rx2 40ft Rx3 5 inchworms
(Cap 9 mins)
Mon, Feb 26. 2024
WOD
1) 10 min amrap
Row 250/225m
GHDSu Rx1 25, Rx2 20, Rx3 15
Burpee Box Overs Rx1 15, Rx2 12, Rx3 9
2) Back Squat
3 x 8 ascending - start at 60% 1RM
3) Every 2:00mins for 5 rounds
25 Wallballs Rx2 20, Rx3 15 20/14#
Max DB Snatch Rx1 50/35, Rx2 40/25 , Rx3 35/20
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
Wed, Feb 21, 2024
WOD
1) 35 min amrap
bike 100/80 cals
5 burpees
Row 100/80 cals
5 Burpees
Ski 100/80 cals
5 Burpees
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
Mon, Feb 19,2024
WOD
1) 4 RFT
Bike 20/16 cals
20 Kb swings Rx1 70/53, Rx2 62/44, Rx3 53/35#
T2B Rx1 20, Rx2 15,Rx3 12
10 Power Snatch
Rx1 135/95, Rx2 115/75, Rx3 95/55
2) Backsquat
5 x 8 ascending
3)