Category: WOD

Wednesday, December 6th 2017

Strength – Bench Press Week 2 Bench Press 1×5 at 40% 1RM Bench Press 1×5 at 50% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×3 at 70% 1RM Bench Press 1×3 at 80% 1RM Bench Press 1×3+ at 90% 1RM Rest as needed between sets.   GP/OPEN WOD ISABEL For time: 30 Snatches, …
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Tuesday, December 5th 2017

Strength – Back Squat Week 2 Back Squat 1×5 at 40% 1RM Back Squat 1×5 at 50% 1RM Back Squat 1×3 at 60% 1RM Back Squat 1×3 at 70% 1RM Back Squat 1×3 at 80% 1RM Back Squat 1×3+ at 90% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as …
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Monday, December 4th 2017

Strength *ascending load 1 Power Clean + Squat Clean + 3 Front Squat, pick load Every 2 mins for 12 mins.   GP WOD 3 rounds for time of: 10 Squat Cleans, 105/75 lbs 20 Burpees   OPEN WOD 3 rounds for time of: 10 Squat Cleans, 155/105 lbs 20 Burpees


Saturday, December 2nd 2017

GP WOD – PARTNER WOD *partners alternating movements Complete as many rounds as possible in 22 mins of: 10 Kettlebell Swings, 53/36 lbs 15 Push Press, 75/55 lbs 20 Front Squats, 75/55 lbs OPEN WOD – PARTNER WOD *partners alternating movements Complete as many rounds as possible in 22 mins of: 10 Kettlebell Swings, 72/53 …
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Friday, December 1st 2017

GP STRENGTH 6x 1 min 5 kick up and negative rest 1 min 5 Kick Up To Handstand + Negative Hspus Every 1 min for 6 mins.   OPEN STRENGTH 6x 1 min 5 strict HSPU then max kipping rest 1 min Every 1 min for 12 mins do: 5 Strict Handstand Push-ups NaN Kipping …
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Thursday, November 30th 2017

Strength – Deadlift Week 1 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×5 at 65% 1RM Deadlift 1×5 at 75% 1RM Deadlift 1×5+ at 85% 1RM Rest as needed between sets.   GP WOD Every 1 min for 15 mins, alternating between: 5 Box Jumps, 30/24 …
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