WOD
100m Sled Push
5 Tire Flips
200m Sprint
2min Rest
30min AMRAP
Rx
45/25
AHAP
INT
25/10
AHAP
Scaled
0/0
AHAP
Swift
400m Sled push (4x100m)
150ft Lunges
150ft burpee broad jumps
150ft of bear crawl
Sep
18
Sep
17
Skill
1 Snatch EMOM for 20min
Start light and finish heavy
Increase every round
WOD
50 Wall balls
50 Med ball cleans
50 Jumping Air Squats
Rx
20/14
INT
16/13
Scaled
14/10 or lower
Swift
50 Jumping pull-ups
50 Tuck-ups
50 Slam balls
50 Flutter kicks (2 count)
50 Jumping pull-ups
Sep
16
Skill
EMOM for 10min
Min 1-3: 2 Wall climbs
Min 4-6: 20sec HS hold
Min 7-9: 2 Eccentric HSPUs
Min 10: UB HSPUs
WOD
:30 Bike Sprint
:90 Mod pace
5 Rounds
rest 3min
4 Rounds of
400m Run
100m walk
Rx
n/a
INT
3 rounds for run
Scaled
2 rounds for run
Swift
EMOM for 14min
15/12/9 Cal row
12/10/8 Burpees
Sep
15
WOD
20min AMRAP
400m Run
20 RKBS
10 KB Facing Burpees
Rx
Vest
70/45
INT
No Vest
62/40
Scaled
53/35
Swift
In 20min complete
1200m Run
80 Lunges
60 Wall balls
40 Med ball sit-ups
Max cal bike/ski
Sep
14
Skill
EMOM for 12min (alt.)
10 FS @ 60%
6-10 Strict pull-ups
WOD
1K Row
Rx, INT, Scaled
n/a
Swift
Lift:
3min Wall sit
Breathe:
12min AMRAP
60 Single unders
16 Knee raises
8 Push-ups
Sep
13
Skill
Tempo DLs
5x5, E2.5M
3 Second lower
WOD
50 Barbell Z-Press
*200m Run after each set
Rx
95/63
INT
75/53
Scaled
65/43
Swift
8min AMRAP
30/20cal bike
15 RKBS
rest 3min
8min AMRAP
200m Run
10 Goblet squats
Sep
12
WOD
25 T2B
50/35 Cal Bike
800m Run
50/35 Cal Bike
25 T2B
Rx
n/a
INT
T2B Attempts
Scaled
Knee Raises
Swift
500m Row
25 DB PP
Rest 1min
3 Rounds
Sep
11
WOD
30min to establish
Heavy single BS
100m Max weight sled push
500m Row
Rx, INT, Scaled
n/a
Swift
15min AMRAP
100m Sled push
100m Sandbag carry
200m Run
Sep
10
WOD
400m Run
30 PWR Snatches
400m Run
30 PWR Cleans
400m Run
30 PJs
400m Run
30 DLs
400m Run
Rx
95/63
INT
75/53
Scaled
65/43 or lower
200m Run
Swift
4 RFQ of
12 Pull-ups
14 Push-ups
16 DB Step-ups (8ea.)
18 Hollow rocks
Sep
09
Skill
Tempo OHS
33X0
5x3 @ light-mod tech weight
WOD
5 Rounds for time
15 Wall balls
10 Pull-ups
5 Burpees
Rx
20/14
INT
16/13
Assisted Pull-Ups
Scaled
14/10 or lower
Ring Rows
Swift
12min AMRAP
15 Wall balls
15 Med ball sit-ups
15 RKBS