Month: May 2018

Monday, May 21st 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 3x 3 min 30/21 calorie row max one arm DB snatch 35/20 rest 2 min OPEN WOD 3x 3 min 30/21 calorie row max one arm DB snatch 50/35 rest 2 min …
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Saturday, May 19th 2018

GP WOD Partner “Helton” 3 RFT 800m Run 30 Dumbbell Squat Cleans 50/35 30 Burpees *run together, split the reps OPEN WOD “Helton” 3 RFT 800m Run 30 Dumbbell Squat Cleans 50/35 30 Burpees

Friday, May 18th 2018

Strength/Skill: EMOM 10 alternating 5 Strict pull-ups 5 Strict HSPU GP WOD AMREP 9 3, 6, 9, etc HSPU scale 3, 6, 9 etc Goblet squat 72/53 OPEN WOD AMREP 9 3, 6, 9, etc HSPU 3, 6, 9 etc Pistols (per leg, alternating) Supplemental EMOM 6 (alternating) 15 GHD sit-ups 15 Hip extension

Thursday, May 17th 2018

Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 4 RFT 20 Wall ball 20/14 10/9 15 T2B kip 10 Box jump 24/20 OPEN WOD 4 RFT 25 Wall ball 20/14 10/9 20 T2B 15 Box jump 30/24 Supplemental 3x 100′ sled …
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Wednesday, May 16th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 5 RFT 250m row 1 min double-under attemps OPEN WOD 5 RFT 250-m row (sub :45 seconds/1 min) 50 unbroken double-unders If the row takes longer than 45 seconds, or if you trip …
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