Month: December 2017

Saturday, December 30th 2017

GP WOD Complete as many rounds as possible in 25 mins of: 15 Row Calories 53 Russian Kettlebell Swings, 53/36 lbs 15 Wall Balls, 20/14 lbs, 10/9 ft *partners alternating movements   OPEN WOD Complete as many rounds as possible in 25 mins of: 20 Row Calories 20 Russian Kettlebell Swings, 72/53 lbs 20 Wall …
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Friday, December 29th 2017

GP/OPEN WOD – “Monti” 5 rounds for time of: 50 Barbell Step-ups, 45/35 lbs, 20 in 15 Cleans, 135/95 lbs 50 Barbell Step-ups, 45/35 lbs, 20 in 10 Snatches, 135/95 lbs Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was …
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Thursday, December 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 Handstand Hold 1x 240 secs …
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Wednesday, December 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 12 mins of: 10 Sumo …
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Tuesday, December 26th 2017

GP WOD 5 rounds, each round for time, of: 10 Pull-ups 20 Push-ups 30 Sit Ups 40 Air Squats Rest 3 mins between each round.   OPEN WOD Barbara 5 rounds, each round for time, of: 20 Pull-ups 30 Push-ups 40 Sit-up (abmat)s 50 Air Squats Rest 3 mins between each round.


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