Month: January 2018

Thursday, February 1st 2018

Strength Front Squat 5×3 Use the same weight for each set. Rest as needed between sets. *same weight for every set   GP WOD Complete as many rounds as possible in 8 mins of: 5 Hang Power Cleans, 115/75 lbs 20 Double Unders, 1 min 20 Double-unders or 1 minute of attempts   OPEN WOD …
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Wednesday, January 31st 2018

HSPU Skill GP Skills Plank to HS (partner assist) Wall walk to HS facing wall Kick up to HS hold Controlled Negative Knee in to tuck position HSPU attempt   OPEN Skill Kick up yoga style Kick up cartwheel style Controlled negative Kipping – Legs hip arms String multiples together Deficit HSPU   GP/OPEN WOD …
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Tuesday, January 30th 2018

Strength Deadlift 1×5 at 50% 1RM Deadlift 1×5 at 60% 1RM Deadlift 1×5 at 70% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×5 at 80% 1RM Rest as needed between sets. (50%-60%-70%-75%-80%) *ascending   GP WOD Every 1 min for 15 mins, alternating between: 20 One Arm Alternating Dumbbell Snatches, 25/15 lbs 15 AbMat Sit-ups …
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Monday, January 29th 2018

Strength 4 Hang Power Snatch Touch & Gos, pick load Every 1 min for 9 mins. *same weight across   GP WOD 3 rounds, 1 min per station, of: Row Calories Rest 1 min Overhead Squat, 45/33 lbs Rest 1 min Burpee Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to …
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Saturday, January 27th 2018

GP WOD – Partner Roy 5 rounds for time of: 15 Deadlifts, 225 lbs 20 Box Jumps, 24 in 25 Pull-ups *partners divided reps as you like Deadlift – 225/155 Box jump – 24/20   OPEN WOD – “Roy” 5 rounds for time of: 15 Deadlifts, 225 lbs 20 Box Jumps, 24 in 25 Pull-ups …
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