Month: June 2017

Saturday, July 1st 2017

GP WOD – Partner WOD 3 rounds, 1:30 per station, of: Kettlebell Swing, 72/53 lbs Box Jump, 30/20 in Thruster, 95/65 lbs Push-up Rest 4 mins Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1:30, the clock does not stop or reset between stations. *partners alternate every 45 seconds …
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Friday, June 30th 2017

Strength 1 Power Snatch + Squat Snatch, pick load Every 1 min for 12 mins. *ascending for the first 6 sets, across last 6 sets GP WOD With a continuously running clock perform: 1 Strict Pull-up and 1 Front Squat, 115/75 lbs in the first 1 min 2 Strict Pull-ups and 2 Front Squats, 115/75 …
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Thursday, June 29th 2017

Strength – Press Week 2 Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×3 at 70% 1RM Press 1×3 at 80% 1RM Press 1×3+ at 90% 1RM Rest as needed between sets. GP WOD 15-12-9 reps, for time of: Deadlift, 1.5x bodyweight Handstand Push-up OPEN WOD 15-12-9 …
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Wednesday, June 28th 2017

Strength – Back Squat Week 2 Back Squat 1×5 at 40% 1RM Back Squat 1×5 at 50% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×3 at 70% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 15 …
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