Blog

WOD
50-40-30-20-10

Cals of Choice

DUs

Rx

n/a

INT

1/2 DUs

Scaled

x2 Singles

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

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

Skill

Deadlifts

5x5, E2M

WOD
3 RFQ

8ea. Banded 1-leg RDL

5 Dragon flies

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

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

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

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

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

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