Blog

May
07
Rehab Saturday 5/8/21


temp-post-image

WOD


Partner workout


100-80-60-40-20


Double unders


Back squats


Rx


95/63


INT


75/53


1/2 DUs


Scaled


65/43 or lower


x2 Singles


Swift


RKBS


33-27-21-15-9




May
06
Skill & WOD 5/7/21


temp-post-image

WOD


Farmer's carry 5 laps


Bike 120/80cal


Farmer's carry 5 laps


Row 120/80cal


Farmer's carry 5 laps


Rx


50/35


INT


40/30


Scaled


30/20 or lower


10 lunges


Swift


12min for max calories


Bike 30/20+ cal per min


or


Row 1000/800cal+ per hr




May
05
Skill & WOD 5/6/21


temp-post-image

Skill


Benchmark


or


30 Wall balls


30 Pull-ups


30 Wall balls


20 C2B


30 Wall balls


10 Muscle-ups


WOD


3 RFQ


Shoulder complex


8 Front raises + 8 lateral raises + 8 Reverse flies


8ea. Side plank hip thrust


Rx, INT, Scaled


n/a


Swift


10min AMRAP


15 Medball Clean


250m Row




May
04
Skill & WOD 5/4/21


temp-post-image

Skill


Benchmark


or


1 Mile Run for time


WOD


100 PWR Cleans for time


Rx


95/63


50/35


INT


75/53


40/30


Scaled


65/43 or lower


30/20 or lower


Swift


EMOM for 15min (alt.)


A: 6/8/10 Burpees


B: 20 BW Step-ups


C: 20 Hang DB Snatches



May
03
Skill & WOD 5/4/21


temp-post-image

Skill


Benchmark


or


50 Burpee Box Jumps for time


WOD


12min AMQRAP


10 Ring rows 8ea.


1-leg RDLs


30 Sec Bike sprint


Rx, INT, Scaled


n/a


Swift


10-20-30-40


Sit-ups


Fast mountain climbers


Double unders




May
02
Skill & WOD 5/3/21


temp-post-image

Skill


Benchmark


400m Sled Push for time


WOD


4 RFQ of


10 Strict press


500m Row


Rx, INT, Scaled


n/a


Swift


50 Cal bike


50 Air squats


50 Lunges


1200m Run




May
01
Sunday Funday 5/2/21


temp-post-image

WOD
12min AMQRAP


2 Wall climbs


10 Hollow rocks


20 Hanging flutter kicks


20x 1-hand KB swing (10ea.)


Rx


AHAP


INT


n/a


Scaled


Shortened Climb


Modified Hollow


Hanging Tuck Hold


Swift


4 Rounds of


30/20 Cal row


20 Push-ups


10 Pull-ups




Apr
30
Rehab Saturday 5/1/21


temp-post-image

WOD


Every 3min for 7 rounds


40 Double unders


20 Air squats


10 Pull-ups


Remaining time row for distance


Rx


n/a


INT


10-20 DUs


Assisted Pull-Ups


Scaled


40 Singles


15 Air squats


10 Ring rows



Swift


12min AMRAP


20 Reverse Lunges


200m Run


Apr
29
Skill & WOD 4/30/21


temp-post-image

Skill


Tempo Bench Press


5x5, E2M


WOD


4 RFQ of


10 DL @ mod heavy


10ea. 1-leg hip thrust


Rx, INT, Scaled


n/a


Swift


8min AMRAP


1-2-3-4-5


Devil's press


DB Thruster


DB Box step-over




Apr
28
Skill & WOD 4/29/21


temp-post-image

Skill


3 RFQ of


2 TGU ea.


75ft ea. KB BUP Carry


WOD


40-30-20-10


Hang PWR Snatch


Front squat


Rx


45/33


INT


33/20


Scaled


20/15 or lower


Swift




E2M for 5 rounds


20/15 Cal row


Max rep wallballs