Month: September 2017

Saturday, September 30th 2017

GP WOD – PARTNER WOD For time: 100 Russian Kettlebell Swings, 53/36 lbs 100 Wall Balls, 20/14 lbs, 10/9 ft 100 Box Jumps, 24/20 in *one partner runs 300m while the other chips away at the reps, in order OPEN WOD – PARTNER WOD For time: 100 Russian Kettlebell Swings, 72/53 lbs 100 Wall Balls, …
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Friday, September 29 2017

Strength – Overhead Squat Week 3 Overhead Squat 1×5 at 40% 1RM Overhead Squat 1×5 at 50% 1RM Overhead Squat 1×3 at 60% 1RM Overhead Squat 1×5 at 75% 1RM Overhead Squat 1×3 at 85% 1RM Overhead Squat 1×1+ at 95% 1RM Rest as needed between sets. In honor of Petty Officer 1st Class Jeff …
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Thursday, September 28th 2017

Strength – Bench Press Week 2 Bench Press 1×5 at 40% 1RM Bench Press 1×5 at 50% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×3 at 70% 1RM Bench Press 1×3 at 80% 1RM Bench Press 1×3+ at 90% 1RM Rest as needed between sets.   GP WOD – PARTNER WOD 21-15-9 reps, …
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Wednesday, September 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 Complete as many rounds as possible in 7 mins of: 3 Cleans, …
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Tuesday, September 26th 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/OPEN WOD HOPE 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs …
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