Blog

May
30
Sunday Funday 5/30/20


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WOD


10min EMOM (alt.)


10 BP


10x ea. 1-arm DB row


5min rest


10 min EMOM


3 PWR cleans


Rx, INT, Scaled


AHAP


Swift


14min EMOM


Personal j-rope goal


15 DB PP




May
29
Rehab Saturday 5/30/20


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WOD



“Courtney”


120/90 Cal Bike


5 Attempts @ 1RM Snatch


120/90 Cal Row


5 Attempts @ 1RM C&J


Rx, INT, Scaled


n/a


Swift


1min of DB C&J


1min of DB 1-arm OH lunges


1min DB facing Burpees


rest 1min


3 Rounds


May
28
Skill & WOD 5/29/20


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Skill



Burpee box jump


50 reps for time


WOD


T2B


27-21-15-9


*75 DU after each set


Rx


n/a


INT


T2B attempts


36 DUs


Scaled


Knee raise or sit-up


1 DU attempt then 72 singles


Swift


40 Wall balls


20 V-ups


40 Wall balls


20 Tuck-ups


40 Wall balls


20 Sit-ups


May
27
Skill & WOD 5/28/20


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Skill



Back Squat


6x3


WOD


100 PP for time


*For each break stop and do 20 Back rack lunges


Rx


75/53


INT


65/43


Scaled


45/33 or lower


Swift


40-30-20-10


Cal Row


50 Double unders after each set


May
26
Skill & WOD 5/27/20


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Skill



PWR cleans


6x3, E:90


WOD
400m Sled push for time


rest 5min


4 Rounds for time


30/20cal bike


10 Slam balls


Rx


25/0 Sled


50/40 Slam


INT


0/0 Sled


40/30 Slam


Scaled


200m Sled


30/20 or lower


Swift


20 RKBS


10 Goblet squats


200m Run


rest 1min


5 Rounds for time


May
25
Skill & WOD 5/26/20


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Skill



EMOM for 12min


Cal Row


:30 HS hold (alt.)


WOD


60 KBS


50 Pull-ups


400m Suitcase carry


Rx


53/35


INT


45/30


Banded pull-ups


Scaled


35/25 or lower


Ring Rows


Swift


150/120 Cal Bike/ski for time


E:90 stop and perform 3 Burpees


May
24
Memorial Day WOD 5/25/20


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WOD



"Loredo"


6 Rounds


24 Air Squats


24 Push-Ups


24 Walking Lunges


400m Run


Rx


Vest


INT


No Vest


Scaled


3-4 Rounds


200m


May
23
Sunday Funday 5/24/20


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WOD
4K row for time


E3M stop and perform 15 Box jumps


Rx


20"


INT


16"


Scaled


12"


Swift


15min AMRAP of


8 T2B


12 Box jumps/step-ups


16 Slam balls




May
22
Rehab Saturday 5/23/20


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WOD



1min of


Thrusters


Bar facing burpees


Rest


3 Rounds


Rx


75/53


INT


65/43


Scaled


45/33 or lower


Swift


12min AMRAP


10 Pull-ups


25 Cal bike/ski


May
21
Skill & WOD 5/22/20


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Skill



10min AMQRAP


:20 Hanging L-sit


:20 HS hold


5 ea. 1-arm DB OHS


WOD


1mile sandbag run


or


800m sled push


Rx


35/15 sled


70/50 Run


INT


25/10 sled


50/35 run


Scaled


0/0


Shorter distance if needed


Swift


100m Farmer's carry


400m run


4 Rounds for time