WOD
20 OH Plate step-ups
400m Run
4 Rounds for time
Rx
45/25
20"
INT
25/15
16"
Scaled
BW Step-Ups
Swift
2 Rounds for time of
50 Cals
50 Air squats
50 Jumping pull-ups
Jul
11
Jul
10
WOD
20min AMRAP
100m Sled push
10 Tire flips
200m Farmer's carry
Rx, INT, Scaled
AHAP
Swift
15min Partner AMRAP
Sled push for distance
Run for distance
Jul
09
Skill
50 T2B for time
WOD
21-15-9
PWR Snatches
*400m Run after each set
Rx
75-95-125/53-63-83
INT
65-75-95/43-53-63
Scaled
45-65-75/33-43-53
Swift
2K Row for time
Jul
08
Skill
3 RFQ
15 DB Reverse flies
12 Kossack squats
12ea. Palof press
WOD
12min AMRAP
15 Back squats
15 HSPUs
Rx
135/93
INT
115/73
1-2 Ab Mats
Scaled
95/63 or lower
Pike Push-Ups
Swift
100 Push-ups for time
*For each break stop and perform 12 DB Snatches
Jul
07
Skill
1k Row for time
WOD
E2M for 10 rounds alt. movement
160ft Sled push @ heavy
12 Burpee pull-ups
Rx
Vest
2x45/1x45
INT
No Vest
2x45/1x45
Scaled
1x45/1x25 or lower
Swift
20min AMRAP
50 Cal bike
150ft Walking lunge
150ft bear crawl
Jul
06
Skill
Tabata Bike for cal
WOD
40-30-20-10
1-arm OH Lunge
Sit-up
Rx
50/35
INT
30/20
Scaled
BW Lunges
Swift
3 Rounds
30 Wall balls
10 Burpee pull-ups
Jul
05
Skill
"Grace"
30 C&Js
WOD
10min AMRAP
60 Double unders
20 Med ball step-ups
Rx
20/14
24/20"
INT
30 DUs
16/13
20/16"
Scaled
60 SUs
14/10 or lower
16/12"
Swift
500-400-300-200-100m
Row
50-40-30-20-10
Flutter kick
Jul
04
WOD
4 Rounds not for time
500m Row
1min plank
3 TGUs ea.
8 Pressing snatch balances
Rx, INT, Scaled
n/a
Swift
15min AMRAP
100m Sled push
15 RKBS
200m Run
Jul
03
WOD & Swift
"Murph"
1mile run
100 Pull-ups
200 Push-ups
300 Air squats
1mile run
Rx
n/a
INT
Jumping pull-ups
Elevated push-ups
Scaled
1/2 Murph
Jul
02
Skill
Hang PWR Snatch
WOD
Partner sled push
1mile
Rx
35/15
INT
25/0
Scaled
0/0 for 1200m
Swift
5 RFT of
20x 1-arm DB Hang C&J
20 Tuck-ups