Blog

Sep
22
Skill & WOD 9/23/21


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Skill


2 FS & 4 BS Combo


E2M, 5 rounds


WOD


Partner Ski re-lay


300/250/200


Cal for time


5 Up downs each time you come off the ski


Rx, INT, Scaled


n/a


Swift


1min of


1-arm DB Hang C&J


Up downs


Rest


4 Rounds





Sep
21
Skill & WOD 9/22/21


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Skill


3 RFQ


10 ea. 1-arm Upright DB rows


10 Banded face pulls


10 Banded lat pulls


WOD


4 Rounds


40 Step-ups


400m Run


Rx


24/20"


Vest


INT


24/20"


Scaled


20/16”


2x200m & 2x400m


Swift


14min EMOM


14 Wall balls


14 T2B Attempts




Sep
20
Skill & WOD 9/21/21


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Skill


Bench Press


5x10, E2M


WOD


10-20-30-40-50


RKBS


Cal bike


Rx, INT, Scaled



n/a


Swift


500m Row


rest 2min


4 Rounds


Sep
19
Skill & WOD 9/20/21


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Skill


3 RFQ of


8 Banded shoulder rolls


15 Banded no-money


10 ea. 1-leg hip thrusts


WOD


1000m Row


30 Pull-ups


10 OHS


20 Pull-ups


20 OHS


10 Pull-ups


30 OHS


1000m Row


Rx


95/63


INT


75/53


Assisted Pull-Ups


Scaled


45/33 or FS


Ring Rows


Swift


5 Rounds of


20 DB Step-ups (hang)


20 Fast mountain climbers




Sep
18
Sunday Funday 9/19/21


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WOD


Tabata DUs


rest 2min


Tabata Cal station


rest 2min


Tabata hanging knee raise hold


Rx


n/a


INT


DU attempts


Scaled


Single Unders


Plank


Swift


:30 All out bike sprint


150m Recovery walk


5 Rounds




Sep
17
Rehab Saturday 9/18/21


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WOD
Partner Workout


Teams of 3


8 Rounds For Time of


100m Sled Push + 15 Plate G2OH


100m Sandbag Carry + 15 Sandbag Squats


100m Farmer's Carry + 15 DB PP
Rx


35/25 Plate


70/50 Sandbag


40/30 DB


INT


25/15


50/35


35/25


Scaled


15/10


35//25


30/20


Swift


100 Push-ups


*For each break stop and perform


20 RKBS & 200m run




Sep
16
Skill & WOD 9/17/21


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Skill


AMRAP 12min


2 power snatches


4 power cleans


60 double-unders


WOD


3 RFQ of


25 Banded Goodmornings


25 Banded Curls


25 Banded Tricep Extensions


Rx, INT, Scaled


n/a


Swift


Partner workout


1200m Sled push


1200m Farmer's carry




Sep
15
Skill & WOD 9/16/21


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Skill


Ski re-lay


4K for time


Teams of 2-3 people


WOD
Partner Workout


18min For Max Cals


A: Bike


B:


75ft Lunge


150m Run


75ft Bear Crawl


Rx, INT, Scaled


n/a


Swift


8min AMRAP


2-4-6-8-10-12-14..


Med ball clean


Med ball sit-up


Russian twist




Sep
14
Skill & WOD 9/15/21


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Skill


FS


10-1, E2M


WOD
7min AMRAP


7 Box Jumps


7 Pull-Ups


7 Up Downs


Rx


20"


INT


16"


Assisted Pull-Ups


Scaled


12" or lower


Ring Rows


Swift


5 RFQ of


10ea. 1-arm seated DB press


10ea. BGSS


:30 Hollow body hold




Sep
13
Skill & WOD 9/14/21


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Skill


8min AMQRAP


3 HS walk attempt or walk around box


15 Hollow body rocks


WOD
5 Rounds of


10 HSPU


10 Dips


500m Row


Rx


n/a


INT


1-2 Ab Mats


Band Assisted


Scaled


Pike Push-Ups


Box Dips


Swift


4min AMRAP


40 Singles


5x 1-arm Devil's press


rest 2min


4min AMRAP


5x 1-arm DB Clusters


40 Singles