Category: WOD

Friday, July 14th 2017

Strength Record your best Bench Press 1 Rep Max lift. GP WOD Every 1 min for 15 mins, alternating between: 10 Thrusters, 85/55 lbs 10 Dumbbell Snatches, pick load 10 Box Jumps, 30/24 in   OPEN WOD Every 1 min for 15 mins, alternating between: 10 Thrusters, 115/75 lbs 10 Dumbbell Snatches, pick load 10 …
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Thursday, July 13th 2017

GP WOD – PARTNER WOD 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 20 Pull-ups divide the reps as you like OPEN WOD – PARTNER WOD 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 30 Pull-ups divide the reps as you like Rest 5 minutes – then …
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Wednesday, July 12th 2017

Strength Record your best Deadlift 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it, GP WOD 3 rounds for time of: Run, 400 m 10 Overhead Squats, 95/65 lbs 15 Burpee Over Bars OPEN WOD 3 rounds for time of: Run, 400 m 10 Overhead Squats, 135/95 …
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Tuesday, July 11th 2017

Strength Find your Press 1 Rep Max. GP WOD Tabata Goblet Squat, 44/26 lbs Rest 1 min Tabata Push-up Rest 1 min Tabata Double Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. scale …
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Monday, July 10th 2017

Strength Record your best Back Squat 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it GP WOD Complete as many rounds as possible in 14 mins of: Row, 250 m max rep Push Press, 65/45 lbs, 2 mins Rest 2 mins Row, 250 m max rep Push …
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Saturday, July 8th 2017

GP WOD – Rabbit Hole – READ NOTES 21-15-9 reps, for time of: Deadlift, 185/125 lbs Handstand Push-up (box) The Rabbit Hole “Diane Light” 21-15-9 Deadlift 185/125 Box HSPU *if you break reps on Diane light do 1 round of: “Nancy Short” 400m run 10 OHS 95/65 *if you break reps on Nancy light, do …
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