Blog

Jan
16
Sunday Funday 1/17/21


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WOD
21-15-9


T2B


Box Jump


Rx


24/20"


INT


T2B Attempts


20/16"


Scaled


Knee Raises


16/12" or lower


Swift


4 RFT


500m Row


50 Flutter kicks




Jan
15
Rehab Saturday 1/16/21


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WOD



12min AMRAP


4 Shoulder presses


8 Sumo deadlift high pulls


12 Front squats


Rx



75/53


INT


65/43


Scaled


45/33 or lower


Swift


EMOM for 15min


Shuttle run (20,40,60,75ft)


60 Single unders


12x 1-arm DB C&J (hang)


Jan
14
Skill & WOD 1/15/21


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Skill



Bike


:30 Fast


:90 Mod


6 Rounds (12min)


WOD


4 RFQ of


10 Banded Deadbugs (5ea. leg)


15 Banded hip thrusts


3ea. TGU


Rx, INT, Scaled


@mod tech. weight


Swift


20-2


Air squat


Knee raises


Jan
13
Skill & WOD 1/14/21


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WOD



"Lyla"


10-1


Muscle-up


C&J


Rx


BW


INT


60-70% of 1RM


3 MU each round or C2B


Scaled


AHAP


Burpee Pull-Up


Swift


15min Max calories


E3M stop and perform


15 Push-ups


15 Supermans


30 Fast mountain climbers



Jan
12
Skill & WOD 1/13/21


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Skill



P1 Squat snatch


2 reps


EMOM for 10min


WOD


15min Partner AMRAP


P1: 150ft walking lunges


P2: 10 Slam balls


Rx


Vest


50/35


INT


50/35


Scaled


40/30


80ft Lunges


Swift


10min AMRAP


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


RKBS


DB Step-up (goblet)


Jan
11
Skill & WOD 1/12/21


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Skill



4 RFQ of


10ea. 1-arm DB Glute bridge floor press


8ea. 1-arm DB row


WOD
5 Rounds


80ft Sandbag push


10 T2B


Rx


70/50


INT


50/35


T2B Attempts


Scaled


35/25


Knee Raises


Swift


500m Row


25 Wall balls


rest 2min


3 Rounds


Jan
10
Skill & WOD 1/11/21


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WOD



AMRAP 30min


3min Row for cal


15 Clusters


Rx


95/63


INT


75/53


Scaled


65/43 or lower


Swift


4 RFT of


30/20 Cal bike


15 Box dips



Jan
09
Sunday Funday 1/10/21


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WOD


Tabata Bike


rest 2min


Tabata DU


rest 2min


Tabata 1-arm Devil's press


Rx


50/35


INT


DU Attempts


40/30


Scaled


Singles


30/20


Swift


10 RFT of


5 Jumping pull-ups


20 Flutter kicks


30 Single unders




Jan
08
Rehab Saturday 1/9/21


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WOD



"Josh"


21 OHS


42 Pull-ups


15 OHS


30 Pull-ups


9 OHS


18 Pull-ups


Rx


95/63


INT


75/53


21-15-9 Pull-Ups


Scaled


45/33


42/30/18 Assisted pull-ups


Swift


150ft of Sandbag push


Walking lunges


Bear crawl


Burpee broad jumps


Walking lunges


Sandbag push


Jan
07
Skill & WOD 1/8/21


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Skill



BP 6x3


WOD
E2M for 6 rounds


5 DLs


12 Plate OH Lunges


Rx, INT, Scaled


AHAP


Swift


1min of


- Cal row


- Med ball sit-ups


- Wall balls


- Rest


5 Rounds