Blog

May
20
Happy Saturday 5/21/22


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WOD

Partner workout


10 RFT (5ea.)


12 BP


20 Pistols


Rx


165/108


INT


135/93


Assisted Pistols


Scaled


115/73


Assisted Pistols


Swift


EMOM for 15min


A: 10 Strict Pull-ups


B: 12 DB Thrusters


C: 60 Single unders





May
19
Skill & WOD 5/20/22


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Skill


Partner bike workout


15min Max cals


WOD


Partner workout


800m Sled Push


800m Farmer's carry


Rx


45/25


55/35


INT


24/15


45/30


Scaled


15/0


35/25


Swift


15min AMRAP


20 Cal bike


40ft Inchworm


40ft Bear crawl




May
18
Skill & WOD 5/19/22


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Skill


Death by muscle ups


WOD


Run to lake parking lot


30 Jumping air squat


Run to Gazebo


30 Jumping air squat


Run to Cul-de-sac


30 Jumping air squats


Run to the gym


Rx


n/a


INT


Air Squats


Scaled


No Squats


Swift


1-11


Box jump


Up down


RKBS




May
17
Skill & WOD 5/18/22


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Skill


Clean + FS


E:90 for 10 rounds


WOD
5min AMRAP


20 DUs


10ft HS walk


Rx


n/a


INT


5-10 DUs


5ft HS Walk


Scaled


2 DU attempt + 20 singles


10ft bear crawl forward


10ft bear crawl backwards


Swift


Team ski workout


20min Max distance (team of 3-4 people)


A: Ski


B: KB Farmer's hold


C: Shuttle run



May
16
Skill & WOD 5/17/22


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Skill


EMOM for 20min


5 PWR snatches


5 T2B


5 Thrusters


5 Lateral burpees


WOD
800-1200m Easy Jog


Rx, INT, Scaled


n/a


Swift


10 Rounds


10 Cal row


2 Wallclimbs





May
15
Skill & WOD 5/16/22


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WOD


10-20-30-40-30-20-10


Cal of choice


Box step-up


Hang PWR Clean


Rx


24/20"


45/33


INT


20/16"


30/20


Scaled


16/12"


20/15


Swift


200m walking lunges





May
14
Sunday Funday 5/15/22


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WOD
5 RFQ of


12 DB RDLs


10ea. DB Rows


:20 ea. Copenhagen plank


10ea. 1-leg Hip thrust


Rx, INT, Scaled


n/a


Swift


Tabata DB PP


2min break


Tabata bottom to bottom air squat




May
13
Happy Saturday 5/14/22


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WOD

10-1


T2B


Burpee box over


Rx


24"


INT


T2B Attempts


20"


Scaled


Knee Raises


16"


Swift


Ski re-lay (Teams of 2-5)


18min for max distance


250m Ski


40ft DB lunge lunge


4 Burpee box overs


40 Single unders


4 Burpee box overs


40ft DB Lunge





May
12
Skill & WOD 5/13/22


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Skill


8x2 Back Squat


E2M
WOD


5 RFQ of


10 RKBS @ heavy


20 Hollow body rocks


Rx, INT, Scaled


n/a


Swift


4 RFQ of


25 Cal of choice


15 Box jumps


12 Kossack squats


2 TGU ea.





May
11
Skill & WOD 5/12/22


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Skill


5 reps (except for last set)


EMOM for 7min


Strict pull-up complex


WOD


100 Strict Dips For Time


Rx


n/a


INT


Kipping


Scaled


Banded Dips


Swift


80 Box dips


80x 1-leg V-up


80 Med ball cleans


80 Tall plank toe touches