Category: WOD

Saturday, April 7th 2018

GP WOD – Partner WOD AMRAP 25 150 double-unders 50 push-ups 15 power clean 135/85 *divide reps as you like OPEN WOD “Havana” AMRAP 25 150 double-unders 50 push-ups 15 power clean 185/125


Friday, April 6th 2018

Strength/Skill: OHS 5-5-5-5-5 OPEN – ascending GP – across GP WOD 10-1 OHS 75/55 1-10 box jump 2420 OPEN WOD 10-1 OHS 95/65 1-10 Box jump 30/24 Supplemental 5x 5 hip and back extension rest 1 min


Thursday, April 5th 2018 “WOD-AL-PENA-THON”

HAPPY BIRTHDAY TO ALVARO PENA Strength/Skill: Deadlift 2-2-2-2-2-2-2 *ascending GP WOD AMRAP 18 40 Calorie Row 30 Kettlebell swing 44/26 20 T2B Kip swing 10 Double-unders OPEN WOD AMRAP 18 50 Calorie Row 40 Kettlebell swing 53/36 30 T2B 20 unbroken Double-unders Supplemental 3x 1 min Deadbug (or max hold) rest :30


Wednesday, April 4th 2018

Strength/Skill: Split Jerk 1-1-1-1-1-1-1 *ascending GP WOD 3 RFT 400m run 25 Abmat sit-ups 15 Wall ball 20/14 10/9 OPEN WOD 3 RFT 400m run 25 GHD sit-ups 25 Wall ball 20/14 10/9 Supplemental 3x Max HS Hold rest 1 min


Tuesday, April 3rd 2018

Strength/Skill: Turkish Get-up 1-1-1-1-1-1-1 *ascending GP WOD *scale as needed OPEN WOD “Fran” 21-15-9 Thruster 95/65 Pull-up Supplemental 3x 15 Hip Extension 10 Back extension rest 1 min


Monday, April 2nd 2018

Strength/Skill: Back squat 12-12-12-12 *across GP WOD *same OPEN WOD 400m run 20 burpees 800m run 20 burpees 400m rrun 20 burpees Supplemental EMOM 5 10 Ring push-ups (turn out at the top)


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