Category: WOD

Saturday, July 7th 2018

  GP WOD 5 RFT 400m Run 10 Burpee Box Jumps 24/20 10 SDLHP 95/65 10 Thrusters 95/65 *run together, alternate movements OPEN WOD “Wood” 5 RFT 400m Run 10 Burpee Box Jumps 24/20 10 SDLHP 95/65 10 Thrusters 95/65 Rest 1 min


Friday, July 6th 2018

  Strength/Skill: OHS 1-1-1-1-1-1-1-1 *ascending GP – 10-10-10-10-10 *across GP WOD 3x 3 min 500/400m row max OHS 75/55 rest 2 min OPEN WOD 3x 3 min 500/400m row max OHS 115/75 rest 2 min Extra Credit EMOM 6 (alternating) max unbroken strict pull-up max unbroken push-up


Thursday, July 5th 2018

  Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD EMOM 12 (alternating) 12 Abmat sit-ups 12 Wall ball 20/14 10/9′ 12 KB swings 53/36 OPEN WOD EMOM 12 (alternating) 15 GHD sit-ups 15 Wall ball 20/14 10/9′ 15 KB swings 72/53 …
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Wednesday, July 4th 2018

  OPEN WOD “Mary” AMRAP 20 5 Handstand Push Ups 10 One legged squats, alternating 15 Pull-ups


Tuesday, July 3rd 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD AMRAP 9 7 Hang power clean 95/65 40 double-unders or 1 minute OPEN WOD AMRAP 9 7 Hang power clean 135/95 40 unbroken double-unders Supplemental 5x 5 Hip and back extension rest 1 …
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Monday, July 2nd 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD FGB style 3x 1 min Push press 75/55 1 min Air squat 1 min DB Deadlift 50/35 rest 1 min OPEN WOD FGB style 3x 1 min Push press 75/55 1 min …
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