Blog

Aug
01
Skill & WOD 8/2/21


temp-post-image

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


Jul
31
Sunday Funday 8/1/21


temp-post-image

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
Rehab Saturday 7/31/21


temp-post-image

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 & WOD 7/30/21


temp-post-image

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
Still & WOD 7/29/21


temp-post-image

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 & WOD 7/28/21


temp-post-image

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 & WOD 7/27/21


temp-post-image

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 & WOD 7/26/21


temp-post-image

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
Sunday Funday 7/25/21


temp-post-image

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
Rehab Saturday 7/24/21


temp-post-image

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