Category: WOD

Saturday, April 21st 2108

GP WOD 20 Deadlifts 275/185 400m Run 20 Kettlebell Swings 72/53 400m Run 20 Overhead Squats 115/85 400m Run 20 Burpees 400m Run 20 C2B Pull Up 400m Run 20 Box Jumps 24/20 400m Run 20 Dumbbell Squat Cleans 45/30 400m Run *partners run together, divide the reps between partners as you like “OPEN WOD …
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Friday, April 20th 2018

Strength/Skill: EMOM 10 2 Power Snatch *across GP WOD EMOM 15 (alternating) 20 Double-unders 10 HSPU scale 15 Abmat sit-ups OPEN WOD EMOM 15 (alternating) 40 Double-unders 10 HSPU 15 GHD sit-ups Supplemental 3x 1 min band walking rest 1 min  


Thursday, April 19th 2018

Strength/Skill: Back squat 5×5 *across GP WOD AMRAP 7 12 cal row 12 push-ups OPEN WOD AMRAP 7 15-cal. row 15 push-ups Supplemental EMOM 6 (alternating) :30 hollow hold :15 Hanging L-sit


Wednesday, April 18th 2018

Strength/Skill: Push press 10-10-10-10 *ascending GP WOD 10-1 Thruster 75/55 1-10 box jump 30/24 OPEN WOD 10-1 Thruster 95/65 1-10 Box jump 36/30 Supplemental EMOM 5 5 C2B pull-up


Tuesday, April 17th 2018

Strength/Skill: T2B skill work GP WOD 5x 3 min 10 T2B 10 Deadlift 185/125 max Wall ball 20/14 10’/9′ rest 2 min OPEN WOD 5x 3 min 12 T2B 12 Deadlift 225/155 max Wall ball 20/14 10’/9′ rest 2 min Supplemental 3x max unbroken double-unders rest 1 minute


Monday, April 16 2018

Strength/Skill: GP Pistol workshop OPEN establish 1 rep max weight pistol GP WOD AMRAP 14 10 Box step up 20 Burpee 30 One-arm DB snatch 25/15 OPEN WOD AMRAP 14 10 Pistol (alternating) 20 Burpee 30 One-arm DB snatch 45/25 Supplemental 4x max unbroken push-up rest 1 min between sets


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