Skill
The "Cooper" Test
12min Walk/Jog/Run for max distance
WOD
Hang PWR Clean
EMOM for 15min
Rx, INT, Scaled
n/a
Swift
10min AMRAP
20 Cal bike
20 RKBS
Aug
01
Jul
31
WOD
"Lynne"
5 Rounds of
Max rep BP
Max rep strict pull-ups
Rx
BW
INT
@70%
Assisted Pull-Ups
Scaled
@mod heavy
Ring Rows
Swift
33-27-21-15-9
Cal row
1-leg V-up
Jul
30
WOD
Teams of 3
20min Max distance
A: Sled push
B: Farmer's carry
C: Sandbag carry
Rx, INT, Scaled
AHAP
Swift
4 Rounds
25 DB PP
25 jumping Pull-ups
25 Step-ups
Jul
29
Skill
4 Rounds
10 DLs
10 HSPU
10 Push-ups
rest 2min
WOD
3 RFQ of
20 Bicep curls (alt., 10 ea.)
20 Banded tricep extensions
20 Banded crunches
Rx, INT, Scaled
n/a
Swift
Teams of 3
15min AMRAP
A: Ski max distance
B: 80ft Sled push @ heavy
C: Rest
Jul
28
Skill
Death by FS
WOD
500m Row
30 Med ball cleans
250m Row
15 Med ball cleans
Rx
25/16
INT
20/14
Scaled
16/13 or lower
Swift
600m Run
2min Wall sit
2min Rotating plank
2min Wall sit
600m Run
Jul
27
Skill
Team ski (2-3 people)
12min max distance
WOD
E2M for 10 rounds
3 Snatches
3 Bar facing burpees
3 Bar MU
Rx
n/a
INT
Jumping BMU
Scaled
Burpee Pull-Ups
Swift
1min of
- DB snatches
- Cal station of choice
- Sit-ups
- Rest
4 Rounds
Jul
26
Skill
3x3 TGU ea.
WOD
50-40-30-20-10
Cal bike
Cal row
Double under
Rx
n/a
INT
1/2 DUs
Scaled
x2 Singles
40-30-20-10
Swift
50-40-30-20-10
Stationary lunges
Double unders
Flutter kicks (R+L)
Jul
25
Skill
Lunge 100m
Run 400m
4 Rounds
WOD
4 RFQ of
10 DB Presses
20 Banded face pulls
Rx, INT, Scaled
@mod heavy
Swift
E2M for 5 Rounds
15 RKBS
12 Goblet squats
10 Push-ups
Jul
24
WOD
4 RFQ of
12 Tempo ring rows
20 Banded good mornings
150ft Superman carry (75ea.)
Finish with 100 cals of choice, not for time
Rx, INT, Scaled
n/a
Swift
800m Run
800m Row
800m Ski
80/50cal Bike
Jul
23
WOD
20min AMRAP
200m run
80ft sled push
10 T2B
Rx
90/45
INT
45/25
T2B Attempts
Scaled
0/0
Knee Raises
Swift
15min max cal row
E2M stop and perform
10 Wall balls