Fri, Dec 6, 2024
Wod
1) For Time:
30 Box Jump Overs 24/20”
20 Box Step ups with 1 db
15 Single Arm Devil Press
20 Box Step ups with 1 db
30 Box Jump Overs
Rx1 50/35 Rx2 45/25 Rx3 35/20
2) Bench Press
4x3 @75%
3) 2 sets:
3 min Amrap
250/225m Ski
15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65
Max distance Handstand walk Rx3 inchworms
(3 mins rest)
*split into 2 groups, one spots the other during their rest time
Fri, Dec 6, 2024
Wod
1) For Time:
30 Box Jump Overs 24/20”
20 Box Step ups with 1 db
15 Single Arm Devil Press
20 Box Step ups with 1 db
30 Box Jump Overs
Rx1 50/35 Rx2 45/25 Rx3 35/20
2) Bench Press
4x3 @75%
3) 2 sets:
3 min Amrap
250/225m Ski
15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65
Max distance Handstand walk Rx3 inchworms
(3 mins rest)
*split into 2 groups, one spots the other during their rest time
Fri, Dec 6, 2024
Wod
1) For Time:
30 Box Jump Overs 24/20”
20 Box Step ups with 1 db
15 Single Arm Devil Press
20 Box Step ups with 1 db
30 Box Jump Overs
Rx1 50/35 Rx2 45/25 Rx3 35/20
2) Bench Press
4x3 @75%
3) 2 sets:
3 min Amrap
250/225m Ski
15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65
Max distance Handstand walk Rx3 inchworms
(3 mins rest)
*split into 2 groups, one spots the other during their rest time
Fri, Dec 6, 2024
Wod
1) For Time:
30 Box Jump Overs 24/20”
20 Box Step ups with 1 db
15 Single Arm Devil Press
20 Box Step ups with 1 db
30 Box Jump Overs
Rx1 50/35 Rx2 45/25 Rx3 35/20
2) Bench Press
4x3 @75%
3) 2 sets:
3 min Amrap
250/225m Ski
15 Bench Press Rx1 155/105 Rx2 135/85 Rx3 95/65
Max distance Handstand walk Rx3 inchworms
(3 mins rest)
*split into 2 groups, one spots the other during their rest time
Thurs, Dec 5, 2024
Wod
1) 8min AMRAP:
2-4-6-8.. continue adding 2
Db hang cleans Rx1 50/35 Rx2 45/25 Rx3 35/20
Toes to bar
2) Backsquats
4x3 @ 75%
3) 8min EMOM: alternate between
12 Shoulder to Overhead Rx1 135/95 Rx2 95/65 Rx3 75/55
10 Overhead squats
Wed, Dec 4, 2024
Wod
Wednesday
(4:00 work/ 1:00 rest)
350/315m Ski
350/315m Row
Max effort Shuttle Runs (D/B =1)
Continue until Rx1 60 Rx2 50 Rx3 40 shuttle runs have been completed
*Choose your Rx before the workout begins
(Time cap 45mins)
Tues, Dec 3, 2024
Wod
1) Shoulder Press
3@70%
2@75%
1@80%
3@75%
2@80%
1@85%
2) “1/2 Cindy”
10 min AMRAP
5 pullups
10 pushups
15 air squats
(Rest 2:00)
“Annie”
50-40-30-20-10
Double unders
Sit-ups
(Time cap 10 mins)
Mon, Dec 2, 2024
Wod
Monday
1) 8 min AMRAP
12/10cal Bike Erg
1 squat clean Rx1 205/145 Rx2 165/115 Rx3 135/85
+1 squat clean each round
2) Backsquat
6 sets:
3 reps @70%
2 @ 75%
1 @ 80%
then
3 @ 75%
2 @ 80%
1 @ 85%
3) 2 Rounds:
500/450m Row
Burpee Broad Jumps 80ft
Nov 29, 2024
Open Gym
8 and 9am