Category: WOD

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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Friday, July 7th 2017

Strength – Press Week 3 Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×5 at 75% 1RM Press 1×3 at 85% 1RM Press 1×1+ at 95% 1RM Rest as needed between sets. GP WOD Complete as many rounds as possible in 13 mins of: 20 Wall Balls, …
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Saturday, July 1st 2017

GP WOD – Partner WOD 3 rounds, 1:30 per station, of: Kettlebell Swing, 72/53 lbs Box Jump, 30/20 in Thruster, 95/65 lbs Push-up Rest 4 mins Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1:30, the clock does not stop or reset between stations. *partners alternate every 45 seconds …
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Friday, June 30th 2017

Strength 1 Power Snatch + Squat Snatch, pick load Every 1 min for 12 mins. *ascending for the first 6 sets, across last 6 sets GP WOD With a continuously running clock perform: 1 Strict Pull-up and 1 Front Squat, 115/75 lbs in the first 1 min 2 Strict Pull-ups and 2 Front Squats, 115/75 …
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