Blog

Sep
27
Wednesday 9/28/22


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WOD


1200m Run


800m Sled pull


400m Farmer's carry


200m Double DB OH Carry


100m Walking lunge


Rx


Vest


0/0


35/25


INT


0/0


35/25


Scaled


25/17.5


Swift


12-1 Push-up


*25 jump rope singles after each set



Sep
26
Tuesday 9/27/22


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Skill


10 RFT


5 DLs


5 Box jumps


WOD
In 10min complete


500m row


400m run


500m row


Max rep pull-ups


Rx


Kip


INT


Assisted


Scaled


Ring Row


Swift


EMOM for 10min


5 KBSDHP


10 Goblet squats




Sep
25
Monday 9/26/22


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Skill


3 RFQ of


:30 L-sit


20 Banded face pulls


20 Banded pull-a-parts


WOD
100 Cal row


100 PP


100 FS


Rx


45/35


INT


35/22


Scaled


22/15


Swift


40-30-20-10


DB hang C&J


Cal bike




Sep
23
Saturday 9/24/22


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WOD
E5M for 5 Rounds


400m Run or ski


2 Hang squat clean + 2 PJ + Squat Clean + SJ


Rx, INT, Scaled


n/a


Swift


Ski team re-lay


16min for max calories


15/12 Cal ski


40ft Lunge


5 Push-ups


40 Single unders


10 RKBS




Sep
22
Friday 9/23/22


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Skill


3 RFQ of


12 Shin box with hip lift (6ea.)


10ea. 1-leg Hip thrust


5 Hamstring walk outs


WOD
20min AMRAP


1 BS


15 DUs


Rx




315/205


INT


275/180


5 DUs


Scaled


225/145


15 Singles + 1 DU attempt


Swift


5 RFQ


10 Med ball sit-ups


10 Russian twists


20 Med ball flutter kicks


10 Pike push-ups


10ea. Kickstand RDLs


Sep
21
Thursday 9/22/22


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Skill


AMQRAP 7min


Hanging flutter kick :20


1 Wall climb right into 10 shoulder taps


2ea. Cart wheels


WOD


1000m Row


Rest 1:1


1000m Row


Rx, INT, Scaled


n/a


Swift


Team workout 15min Sled push


A: Sled push + weight


B: Farmer's carry


C: Run (counter clockwise)



Sep
20
Wednesday 9/21/22


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Skill


3 RFQ of


15 Banded back extension


15 ea. DB/KB Side bends


WOD
Bike 80/60


Run 800m


Carry 200m


40 Burpee Box Overs


Carry 200m


Run 800m


Bike 80/60


Rx


Vest


50/35


20"


INT


50/35


20"


Scaled


35/20


16"


Swift


Partner workout


27-21-15-9


Cal row


Heavy wallball



Sep
19
Tuesday 9/20/22


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Skill


Snatch Pull + Hang snatch + OHS


E:90 for 8 rounds


WOD


Ski team re-lay 5K for time


*Skier performs 5 Devil's Press each time they come off the ski


Rx


50/35


INT


35/20


Scaled


25/17.5


Swift


EMOM for 12min


A: 200m Run


B: 12 Up downs


C: 24 Flutter kicks (2 count)




Sep
18
Monday 9/19/22


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Skill


10 C2B


30 FS


20 Pull-ups


20 FS


30 Jumping pull-ups


10 FS


WOD
40-30-20-10


Banded upright row


Banded Tricep Extension


Rx, INT, Scaled


n/a


Swift


12min AMRAP


Partner workout


A: 15/12 Cal bike


B: 10 Box jumps


C: 8 Slam balls




Sep
17
Sunday Funday 9/18/22


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WOD
5 Rounds


100m Sled push


200m Active recovery walk


Rx, INT, Scaled


Unbroken Push


Swift


50-40-30-20-10


RKBS


DB PP