WOD
1) 3 RFT
Row 350/315m
GHDSU Rx1 25, Rx2 20, Rx3 15
2) Bench Press
4 x 8 ascending
3) 8 min amrap
HSPUs Rx1 20, Rx2 15, Rx3 20/15 push-ups
Kb swings Rx1 25, Rx2 20, Rx3 15
Burpees Rx1 12, Rx2 10, Rx3 8
Thurs, May 30,2024
WOD
1) 8 min Emom
12 Fr Lunges -odd min
5 squat cleans - even min
Rx1 155/105, Rx2 135/85, Rx3 115/65
2) Deadlift
4 x 8 ascending
3) 4 RFT
10 DB cleans (2 DBs) Rx1 50/35, Rx2 40/25, Rx3 35/20
Box jumps Rx1 20, Rx2 15, Rx3 12
20 DB Snatch - same weight (one DB)
Wed, May 29, 2024
WOD
1) 3 RFT (40 min cap)
Run 400m
Bike erg 1,000/900m
Bike echo 1,000/900m
Row 500/450m
Ski 500/450m
2 min rest
Tues, May 28, 2024
WOD
1) 3 RFT
SKi 350/315M
Wallballs Rx1 25, Rx2 20, Rx3 15
T2B Rx1 25, Rx2 20, Rx3 15
2) Push Press
5 x 3 ascending
3) 9 min amrap
Bike Erg Rx1 25/20 cals, Rx2 20/16, Rx3 15/12 cals
6 Ground to OH Rx1 155/105, Rx2 135/85, Rx3 115/65
Burpees over the Bar Rx1 12, Rx2 10, Rx3 8
Fri, May 24, 2024
Wod
1) For Time:
500/450m Ski
40 Hang cleans Rx1 135/95 Rx2 115/75 Rx3 95/65
40 S2O
2) Push Jerk
5x3 ascending
3) 5 min EMOM
8 Power Snatch Rx1 135/95 Rx2 115/75 Rx3 95/55
Wed, May 22, 2024
Wod
8 mins max calories on each machine:
Echo Bike
Bike Erg
Row
Ski
(2 min rest inbetween)
Tues, May 21, 2024
Wod
1)Bench Press
4x3 @80%
2) 20min Amrap
350/315m Ski
12L/12R Db snatch Rx1 50/35 Rx2 45/25 Rx3 35/20
Wallwalk Rx1 4 Rx2 3 Rx3 2
100 Double under Rx2 50 Rx3 100 singles
Mon, May 20, 2024
Wod
1) 3 Rounds
15 C2B rx2 pullups Rx3 10 pullups
15 Target Burpees rx2 12 rx3 10
*do not rip hands if planning on doing Murph
2) Front Squat
4x3 @80%
3) 6 min EMOM
15 deadlifts Rx1 155/105 rx2 135/95 Rx3 115/75
12 power cleans
9 front squats
Fri, May 17, 2024
WOD
1) 4 RFT
Ski 15/12 cals
8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/55
8 Burpees over the Bar
2) Bench Press
5 x 3 ascending
3) 5 min Emom
Push-ups Rx1 20/15, Rx2 15/10, Rx3 12/8
Thurs, May 16, 2024
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