Category: WOD

Tuesday, September 19th 2017

  Strength – Press Week 1   Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×5 at 65% 1RM Press 1×5 at 75% 1RM Press 1×5+ at 85% GP/OPEN WOD Mary Complete as many rounds as possible in 20 mins of: 5 Handstand Push Ups 10 One …
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Monday, September 28th 2017

Strength/Skill: Front Squat 5 @ 40% 5 @ 50% 3 @ 60%5 @ 65% 5 @ 75% 5+ @ 85% GP/OP WOD AMREP 11 2-4-6-8-10 Burpee box jump 24/20 DB squat clean thruster (moderate weight) Supplemental EMOM 6 :15 or max ring L sit :45 plank on forearms


Saturday, September 16th 2017

GP WOD – Partner WOD 400m run (together) 25 Knee up 25 Wall ball 20/14 10’/9′ 800m run (together) 50 Knee up 50 Wall ball 400 run (together) 75 Knee up 75 Wall ball OPEN WOD – Partner WOD 500m run (together) 25 T2B 25 Wall ball 20/14 10’/9′ 1000m run (together) 50 T2B 50 …
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Friday, September 15th 2017

Strength/Skill: Overhead squat 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD scale as needed OPEN WOD “Marguerita” 50 reps …
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Thursday, September 14th 2017

Strength/Skill: Bench Press 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD – Partner WOD 3 RFT 25 Push Press …
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Wednesday, September 13th 2017

Strength/Skill: Deadlift 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD 7 minute AMRAP 5 box jumps 24/20 3 cleans …
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