Category: WOD

Wednesday, September 6th 2017

Strength – Deadlift Week 2 Deadlift 1×5 at 40% 1RM Deadlift 1×5 at 50% 1RM Deadlift 1×3 at 60% 1RM Deadlift 1×3 at 70% 1RM Deadlift 1×3 at 80% 1RM Deadlift 1×3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: Run, 400 m 20 Wall Balls, 20/14 lbs …
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Tuesday, September 5th 2017

Strength – Press Week 2 Press 1×5 at 40% 1RM Press 1×5 at 50% 1RM Press 1×3 at 60% 1RM Press 1×3 at 70% 1RM Press 1×3 at 80% 1RM Press 1×3+ at 90% 1RM Rest as needed between sets. GP/OPEN WOD Jackie For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups scale …
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Monday, September 4th 2017

Strength – Front Squat Week 2 Front Squat 1×5 at 40% 1RM Front Squat 1×5 at 50% 1RM Front Squat 1×3 at 60% 1RM Front Squat 1×3 at 70% 1RM Front Squat 1×3 at 80% 1RM Front Squat 1×3+ at 90% 1RM Rest as needed between sets. GP WOD Complete as many rounds as possible …
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Saturday, September 2nd 2017

GP WOD – PARTNER WOD Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or …
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Friday, Sept 1st 2017

Strength – Overhead Squat Week 1 Overhead Squat 1×5 at 40% 1RM Overhead Squat 1×5 at 50% 1RM Overhead Squat 1×3 at 60% 1RM Overhead Squat 1×5 at 65% 1RM Overhead Squat 1×5 at 75% 1RM Overhead Squat 1×5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM Helen for …
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Thursday, August 31st 2017

Strength – Bench Press Week 1 Bench Press 1×5 at 40% 1RM Bench Press 1×5 at 50% 1RM Bench Press 1×3 at 60% 1RM Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5+ at 85% 1RM Rest as needed between sets. add 5lbs to your 1 RM GP WOD …
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