Blog

Jun
19
Sunday Funday 6/20/21


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WOD
50-40-30-20-10


Cals of Choice


DUs


Rx


n/a


INT


1/2 DUs


Scaled


x2 Singles



Swift


500m Row


25 Wall balls


10 Burpee Pull-ups


rest 2min


3 Rounds


Jun
18
Rehab Saturday 6/19/21


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WOD


"Nicole"


20min AMRAP


400m run


Max Rep Pull-Ups


Rx


n/a


INT


Assisted


Scaled


Ring Rows


Swift


4 Rounds


100m Farmer's carry


15 DB PP


200m Run




Jun
17
Skill & WOD 6/18/21


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Skill


100 Push press


*for each break stop and do 80ft sled push (concrete)


WOD


100/70 Cal ski


or


100 RKBS


Rx, INT, Scaled


n/a


Swift


200m Walking Lunge




Jun
16
Skill & WOD 6/17/21


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Skill


Deadlifts


5x5, E2M


WOD
3 RFQ


8ea. Banded 1-leg RDL


5 Dragon flies



3 Laps farmer carry


Rx, INT, Scaled


n/a


Swift


4 RFQ of


15 Box dips


12ea. DB rows


12 ea. DB lateral bends


20 Cals of choice


Jun
15
Skill & WOD 6/16/21


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Skill


3 RFQ of


15 Banded face pulls


3 KB arm bars ea. side


WOD


50/35 Cal bike


50 DB box step-overs


50 Renegade rows (no push-up)


50 DB box step-overs


50/35 Cal bike


Rx


Vest


2x50s/2x35s to 20”


INT


2x40s/2x30s to 20"
Scaled


2x30s/2x20s to 20” or lower


Swift


In 15min Complete


600m Run


50 Wall balls


40 Med ball sit-ups


30 Med ball cleans


20 Russian twists


1min Med ball wall sit




Jun
14
Skill & WOD 6/15/21


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WOD


"Coffland" 6min hang


For each break stop and perform


800m Run


30 Push-Ups


Rx


n/a


INT


Assisted Push-Ups


Scaled


Assisted Hang


Assisted Push-Ups


400m Run


Swift


EMOM for 12min (alt.)


20/15 cal bike


or


15/12cal ski


40 DUs


or


80 SUs




Jun
13
Skill & WOD 6/14/21


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Skill


Thruster


10-8-6-4-2


WOD


5min AMRAP


10 DB Thrusters


50 DUs


Rx


30/20


INT


25/17.5


20 DUs


Scaled


22.5/15


50 Singles


Swift


10min AMRAP


10 DB Snatches


10 Goblet squats


:30 rest





Jun
12
Sunday Funday 6/13/21


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WOD
On a 25min clock


5 rounds of


:50 Row / :10 Rest


40 Row / :20 Rest


:30 Row / :30 Rest


:20 Row / :40 Rest


:10 Row / :50 Rest


Rx, INT, Scaled


n/a


Swift


E3M for 5 rounds


200m Row


10 Burpees


10x 1-leg V-up


10 Hollow rocks




Jun
11
Rehab Saturday 6/12/21


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WOD
1mile run


20 Tire flips


40 Burpee pull-ups


20 Tire flips


1 mile run


Rx


AHAP


Out of Reach


INT
AHAP
Within Reach


Scaled


800-1200m


AHAP
Within Reach



Swift


5 RFQ of


10 Pull-ups


20 Plank toe touch


80ft Walking lunges


Jun
10
Skill & WOD 6/11/21


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Skill


50 T2B


100 Wall balls


150 DUs


WOD
4 RFQ
20 Barbell Curls


20 Banded Tricep Extensions


Rx


20/14


INT


16/13


T2B Attempts


50 DUs


Scaled


14/10


Knee Raises


300 Singles


Swift


1 Mile Run for time