Thursday 11/1

Wod - Rx

For Time

30 T2b

15 burpee

20 T2b

15 burpee

20 T2B

15 burpee

Rest 2 min

50 KBS 53/35

15 burpee

50 KBS 53/35

15 burpee

Wod - Scaled

For Time

30 Sit up

15 burpee

20 Sit up

15 burpee

20 Sit up

15 burpee

Rest 2 min

50 KBS (pick load)

15 burpee

50 KBS (pick load)

15 burpee

Wednesday 10/31

Double Under Test

Amrap 2 - Max double unders 

Wod

For Time

50/40 cal row

40 double unders

40 front squat 115/75

40 double unders

40 front squat 115/75

40 double unders

50/40 cal row

We will scale double unders today with lateral bar hops.  No single unders.

Tuesday 10/30

“Weightlifting Tuesday”

Emom x 5

5 tng power snatch

Rest 2 min

Emom x 5

3 tng power snatch

Rest 2 min

Emom x 5

1 power snatch

Monday 10/29

“Moore”

Amrap 20

1 rope climb

400m run

Max rep hspu

Scale the rope climb with 7 strict pull ups and scale the hspu with box hspu.  

If a max set of hspu for you is less than 5 reps, then I want to you to do a max set of hspu each round and then immediately do a max set of box hspu.  Only the hspu will count for your score but I want you to get some more work in using the box.  

Friday 10/26

Wod

Amrap 13

7 clean and jerk

14 pull ups

21 sit ups

Thursday 10/25

Wod

4 RFT 

400m run

200m farmers carry 50/35

Wednesday 10/24

“Filthy 50”

For Time - Rx - 40 min cap

50 box jump 24/20

50 jumping pull ups

50 kettlebell swing 35/26

50 walking lunge

50 knees to elbows

50 push press 45/35

50 back ext / banded good morning

50 wall balls 20/14

50 burpee

50 double under

“Dirty 30

For Time - Scaled - 40 min cap

30 box jump 24/20

30 jumping pull ups

30 kettlebell swing 35/26

30 walking lunge

30 knees to elbows

30 push press 45/35

30 back ext / banded good morning

30 wall balls 20/14

30 burpee

30 double under

Tuesday 10/23

Wod - Rx

“JT”

21-15-9

Handstand push up

Ring dip

Push up

Wod - Scaled

21-15-9

Box hspu

Ring dip negative

Push ups

Monday 10/22

6 RFT 

15/12 cal row

15 thruster 95/65

Rest 1 min

Friday 10/19

“Weightlifting Friday”

Emom x 20

Squat clean

Then

Squat clean and jerk 

So every minute you will do a squat clean, drop and reset, then do a squat clean and jerk.  Pick weights.

Thursday 10/18

Wod - Rx

20-16-12-8-4

Burpee box jump 24/20

BarMu 

Wod - Scaled

20-16-12-8-4

Burpee box jump 24/20

Pull ups

Wednesday 10/17

Wod - Rx

4 RFT 

500m row

75 double unders

Wod - Scaled

4 RFT 

500m row

125 single under

Tuesday 10/16

Wod - Rx

Amrap 15

24’ Single arm KB OH walking lunge

15 toe to bar

24’ single arm KB OH walking lunge

3 rope climb

Wod - Scaled

Amrap 15

24’ Single arm KB OH walking lunge

15 toe to kettlebell

24’ single arm KB OH walking lunge

15 ring row

Monday 10/15

Wod - All Levels

3 RFT 

400m run

21 push ups

12 dumbbell squat clean (pick load)

Friday 10/12

Strength

Push Jerk 

5 x 3

Wod - Rx 

Amrap 7

7 push jerk 135/95

7 chest to bar pull up

Wod - Scaled

Amrap 7

7 push jerk

7 ring row

Thursday 10/11

Wod

Amrap 20

400m run

20 abmat sit ups

10 burpee box jump over 24/20

Wednesday 10/10

“Weightlifting Wednesday”

Emom x 7

5 tng power clean

Rest 2 min

Emom x 7

3 tng power clean

Rest 2 min

Emom x 7

1 power clean

Tuesday 10/9

Wod 

“Funnel Style”

10 RFT 

10/8 cal row

10 deficit push ups

7 dumbbell squat 

Monday 10/8

Wod - Rx

For Time

150 double under

60 wall ball 20/14

30 chest to bar

150 double under

Wod - Scaled

For Time

150 single under

60 wall ball

30 jumping chest to bar

150 singles

Friday 10/5

Strength

Find Heavy

Deadlift + hang clean + hang clean & jerk

Wod

3 RFT 

8 cleans 185/135 — pick loads

8 bar facing burpee

200m run

Thursday 10/4

Wod

Amrap 20

10 strict pull ups

15 toe to bar

20 kettlebell swings 53/35

Wednesday 10/3

Wod

10-9-8-7-6-5-4-3-2-1

Right arm dumbbell push press

Left arm dumbbell push press

30 double unders after each round

Tuesday 10/2

Strength

Front Rack walking lunge 

3 x 14 climbing

Core Cash Out

3 rounds

100m barbell back rack carry

30 banded good mornings

40 Russian twists