WOD
1) 4 RFT
Sled Push D/B 45/25#
Run 3 laps around the turf
2) Deadlift
5 x 3 ascending
3) GHD Holds
5 x 30 sec w/ 1 min rest
Wed, May 15, 2024
WOD
8 min amrap
Echo 15/12 cals
10 Box step ups 24/20
1:30 min rest
8 min amrap
Erg 15/12 cals
10 Box step ups 24/20
1:30 rest
8 min amrap
Row 15/12 cals
10 Wallballs 20/14#
1:30 rest
Ski 15/12 cals
10 Wallballs 20/14#
Tues, May 14, 2024
WOD
1) Ski sprints
4 x 350/315m
With 30 sec rest between
2) BB complex
5 x 1 Pushpress, 2 Pushjerk, 1 Split jerk
Ascending
3) “Helen”
3 Rnds
Run 400m
21 KB swings 53/35
12 pull-ups
Mon, May 13, 2024
WOD
1) 5 min Emom
6 Squat cleans E 205/145, Rx1 175/120, Rx2 155/105, Rx3 135/85
2) Back Squat
5 x 5 same weight (80% 1RM)
3) 12 min amrap
Echo 25/20 cals
GHDSU 25
Jump rope 50 crossovers
Fri, May 10, 2024
wod
1) 4 Rounds
250/225m Row
15 S2O Rx1 135/95 Rx2 115/75 Rx3 95/65
2) Bench Press
5x3 ascending
3) 4 min EMOM
30 sec Handstand Hold
Rx1 freestanding Rx2 on wall Rx3 plank
Into
4 min EMOM
40 sec Superman hold
Thurs, May 9, 2024
Wod
1) Clean
5x3 tng
2)For Time:
60 Wallballs Rx130/20 Rx2 20 10ft/14 10ft Rx3 20 10ft /14 9ft
50 Box Jump overs 24/20”
40 DB snatch Rx1 50/35 Rx2 45/25 Rx3 35/20
30 GHD sit-ups
20 DB FR lunges
10 Devils Press
Wed, May 8, 2024
Wod
Cash in: 800m Run
5 Rounds:
500/450m Bike Erg
.5/.45 km Echo Bike
250/225m Row
250/225m Ski
Buy out: 800m Run
Tues, May 7, 2024
Wod
1) 2 min AMRAP (x4)
5 BMU Rx2 10 C2B Rx3 10 pullups
In remaining time max reps of
DB Box step ups Rx1 50/35 Rx2 45/25 Rx3 35/20
(1 min rest)
2) Shoulder Press
5x5 ascending
3) 11 min AMRAP
30/24 cal Row
30/24 Hand release Push-ups
Mon, May 6, 2024
Wod
1) For Time:
10 -> 1 Front squats Rx1 135/95 Rx2 115/75 Rx3 95/55
1 -> 10 Bar Facing Burpees
(Cap 12 mins)
2) Deadlift
5x5 ascending
3) 9 min EMOM
Echo cals Rx1 18/14 Rx2 14/11 Rx3 10/8
Kb Swings Rx1 18 Rx2 16 Rx3 14
Double unders Rx1 60 Rx2 35 Rx3 60 singles
Fri, May 3, 2024
WOD
1) Lsits
5 x 30 sec hold /1 min rest
2) Bench Press
5 x 3 ascending (2 sec pause 1 inch above chest)
3) 3 RFT
Ski 350/315m
C2B pull-ups Rx1 20, Rx2 15, Rx3 15 pull-ups
10 Hang C/J Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Burpees over the Bar
Thurs, May 2,2024
WOD
1) 4 RFT
Bike Erg 25/20 cals
20 jumping Lunges
2) Backsquat
5 x 3 (pause in the bottom 2 secs)
3) 3 RFT
10 Deadlift Rx1 315/225, Rx2 275/185,
Rx3 225/155
Row 500/450m
Wednesday, May 1, 2024
WOD
1) For Time
80 ft DB Lunges DB in each hand Rx1 50/35
rx2 40/25, Rx3 35/20
Echo Bike 2,000/1,800m
8 shuttle runs (40ft Down/Back=1)
Bike Erg 2,000/1,800m
80 Ft DB lunges
Row 1,000/900m
8 shuttle runs
Ski 1,000/900m
Cash out -100 sit-ups
Tues,April 30th, 2024
WOD
1) 4 RFT
Row 350/315m
HSPUs Rx1 20, Rx2 12, Rx3 20/15 push-ups
2) Bb complex
2 Pushpress/3 Pushjerks
3) 10 min amrap
8 Pwr Snatch Rx1 135/95, Rx2 115/75, Rx3 95/65
Dus Rx1 100, Rx2 60, Rx3 100 singles
8 Bar facing Burpees
Monday, April 29, 2024
WOD
1) 4 RFT (9 min cap)
Echo Bike 20/16 cals
10 Backsquat Rx1 185/125, Rx2 155/105, Rx3 115/75
2) GHD Holds
5 x 30 sec hold
w/1 min rest
3) 4 RFT (9 min cap)
Bike Erg 20/16 cals
7 Pwr Clean Rx1 165/115, Rx2 135/85, Rx3 115/65
Fri, April 26, 2024
Wod
1) 8 min Amrap:
12 DB cleans Rx1 50/35 Rx2 45/25 Rx3 35/20
12 DB S2O
24 pull-ups Rx2 18 Rx3 12
2) Bench Press
3x10
3) For Time:
Rope climbs Rx1 5 Rx2 4 Rx3 2
60 Box jumps overs (Step down) 24/20”
Rope climbs Rx1 5 Rx2 3 Rx3 2
Thursday, April 25, 2024
WOD
1) 12 min Emom
Wallballs Rx1 20, Rx2 16, Rx3 12
GHDSU Rx1 20, Rx2 16, Rx3 13
Row Cals Rx1 18/15, Rx2 16/14, Rx3 14/11
KB swings 53/35
2) Deadlift
5 x 3 ascending
3) 5 min Emom
6 reps of Squat clean
Rx1 185/125, Rx2 155/105, Rx3 115/75