Category: WOD

Friday, January 5th 2018

GP/OPEN WOD The Seven 7 rounds for time of: 7 Handstand Push Ups 7 Thrusters, 135/95 lbs 7 Knees To Elbows 7 Deadlifts, 245/175 lbs 7 Burpees 7 Kettlebell Swings, 2/1.5 pood 7 Pull-ups *scale as needed


Thursday, January 4th 2018

Strength – Back Squat Week 3 Back Squat 1×5 at 40% 1RM Back Squat 1×5 at 50% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×3 at 85% 1RM Back Squat 1×1+ at 95% 1RM Rest as needed between sets.   GP WOD 3 rounds, 1 min per …
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Wednesday, January 3rd 2018

Strength Push Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. *ascending   GP/OPEN WOD Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up


Tuesday, January 2nd 2018

Strength – Deadlift Week 3 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×3 at 85% 1RM Deadlift 1×1+ at 95% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 14 mins of: 20 Dumbbell …
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Saturday, December 30th 2017

GP WOD Complete as many rounds as possible in 25 mins of: 15 Row Calories 53 Russian Kettlebell Swings, 53/36 lbs 15 Wall Balls, 20/14 lbs, 10/9 ft *partners alternating movements   OPEN WOD Complete as many rounds as possible in 25 mins of: 20 Row Calories 20 Russian Kettlebell Swings, 72/53 lbs 20 Wall …
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Friday, December 29th 2017

GP/OPEN WOD – “Monti” 5 rounds for time of: 50 Barbell Step-ups, 45/35 lbs, 20 in 15 Cleans, 135/95 lbs 50 Barbell Step-ups, 45/35 lbs, 20 in 10 Snatches, 135/95 lbs Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was …
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