Month: July 2017

Tuesday, August 1st 2017

Strength – Back Squat Week 3 Back Squat 1×5 at 40% 1RM Back Squat 1×5 at 50% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×3 at 85% 1RM Back Squat 1×1+ at 95% 1RM Rest as needed between sets. GP/OPEN WOD Elizabeth 21-15-9 reps, for time of: …
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Monday, July 31st 2017

Strength – Press Week 3 Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×5 at 75% 1RM Press 1×3 at 85% 1RM Press 1×1+ at 95% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 15 Row Calories 12 Power Snatches, 65/45 lbs …
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Saturday, July 28th 2017

GP WOD – PARTNER WOD For time: 100 Row Calories 75 Wall Balls, 20/14 lbs, 10/9 ft 50 One Arm Dumbbell Snatch (Alternating)s, pick load 25 Front Squats, 155/105 lbs 50 One Arm Dumbbell Snatch (Alternating)s, pick load 75 Wall Balls, 20/14 lbs, 10/9 ft 100 Row Calories *break up the reps however you like …
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Friday, July 27th 2017

Strength – Deadlift Week 2 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×3 at 70% 1RM Deadlift 1×3 at 80% 1RM Deadlift 1×3+ at 90% 1RM Rest as needed between sets. GP WOD In 14 mins do: Run, 400 m then in the remaining time, AMRAP …
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Thursday, July 27th 2017

Strength Overhead Squat 3-3-3-3-3 Rest as needed between sets. *ascending load GP WOD – PARTNER WOD Complete as many rounds as possible in 18 mins of: 10 Thrusters, 75/55 lbs 10 Box Jumps, 24/20 in 10 Kettlebell Swings, 53/36 lbs *partners alternate each movement OPEN WOD – PARTNER WOD Complete as many rounds as possible …
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