Category: WOD

Wednesday, October 17th 2018

  Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% OPEN WOD “Annie” 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up Supplemental “Handstand Balance practice” 4x :40 seconds rest 1 minute https://www.instagram.com/p/BnMT3l1nWas/?utm_source=ig_share_sheet&igshid=cd15j43uxlyt


Tuesday, October 16th 2018

  Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 10-1 T2B 1-10 Thrusters 85/55 OPEN WOD 10-1 T2B 1-10 Thrusters 115/75 Supplemental “Snap to hollow” 5×7 View this post on Instagram | HOW THE HOLLOW CAN HELP | …… -Later we …
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Monday, October 15th 2018

  Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% WOD AMREP 8 Manmaker AHAP *pick a weight you can do at least 5 reps in a row without resting Supplemental “Strict T2B” 5x 4 reps rest :30 perform the most difficult version …
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Saturday, October 13th 2018

  GP WOD 14 RFT 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees *partners run together, and take turns with pull-ups and burpees OPEN WOD “Bradley” 10 RFT 100m Sprint 10 Pull-ups 100m Sprint 10 Burpees Rest 30 secs


Friday, October 12th 2018

  Strength/Skill: OHS 3-3-3-3-3-3-3-3 *ascending GP WOD AMRAP 12 20 OH walking lunge steps 25/15 20 push-ups scaled OPEN WOD AMRAP 12 20 OH walking lunge steps 45/25 20 push-ups Supplemental “Hollow to 90 on wall” 4x 2 (5 second hold in hollow) rest :30 View this post on Instagram | HOW THE HOLLOW CAN …
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Thursday, October 11th 2018

  Strength/Skill: Bench press 5×5 *across GP WOD 4x 3 min 400m run (in remaining time) round 1 – max Push press 75/45 round 2 – max wall ball 20/14 10/9 round 3 – max Push press 75/45 round 4 – max wall ball 20/14 10/9 rest 2 min between each round OPEN WOD 4x …
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