WOD

Saturday, April 21st 2108

GP WOD 20 Deadlifts 275/185 400m Run 20 Kettlebell Swings 72/53 400m Run 20 Overhead Squats 115/85 400m Run 20 Burpees 400m Run 20 C2B Pull Up 400m Run 20 Box Jumps 24/20 400m Run 20 Dumbbell Squat Cleans 45/30 400m Run *partners run together, divide the reps between...

Friday, April 20th 2018

Strength/Skill: EMOM 10 2 Power Snatch *across GP WOD EMOM 15 (alternating) 20 Double-unders 10 HSPU scale 15 Abmat sit-ups OPEN WOD EMOM 15 (alternating) 40 Double-unders 10 HSPU 15 GHD sit-ups Supplemental 3x 1 min band walking rest 1 min...

Thursday, April 19th 2018

Strength/Skill: Back squat 5x5 *across GP WOD AMRAP 7 12 cal row 12 push-ups OPEN WOD AMRAP 7 15-cal. row 15 push-ups Supplemental EMOM 6 (alternating) :30 hollow hold :15 Hanging...

Wednesday, April 18th 2018

Strength/Skill: Push press 10-10-10-10 *ascending GP WOD 10-1 Thruster 75/55 1-10 box jump 30/24 OPEN WOD 10-1 Thruster 95/65 1-10 Box jump 36/30 Supplemental EMOM 5 5 C2B...

Tuesday, April 17th 2018

Strength/Skill: T2B skill work GP WOD 5x 3 min 10 T2B 10 Deadlift 185/125 max Wall ball 20/14 10'/9' rest 2 min OPEN WOD 5x 3 min 12 T2B 12 Deadlift 225/155 max Wall ball 20/14 10'/9' rest 2 min Supplemental 3x max unbroken double-unders rest 1...

Monday, April 16 2018

Strength/Skill: GP Pistol workshop OPEN establish 1 rep max weight pistol GP WOD AMRAP 14 10 Box step up 20 Burpee 30 One-arm DB snatch 25/15 OPEN WOD AMRAP 14 10 Pistol (alternating) 20 Burpee 30 One-arm DB snatch 45/25 Supplemental 4x max unbroken push-up rest 1 min...

Saturday, April 14 2018

GP WOD - Partner WOD AMRAP 35 12 Deadlifts 225/155 20 Pull-ups 12 Clean & Jerks 135/95 20 Knees To Elbows OPEN WOD "Deforges" 5 rounds for time of: 12 Deadlifts 225/155 20 Pull-ups 12 Clean & Jerks 135/95 20 Knees To...

Friday, April 13 2018

Strength/Skill: 4x 1 min max distance farmer walk rest 2 min *use KBs or DBs or 2 barbells GP WOD 3x 3 min 20 wall ball 20/14 10/9 max double-unders or jumping alternating lunges rest 1:30 OPEN WOD 3x 3 min 30 wall ball 20/14 10/9 max double-unders rest 1:30...

Thursday, April 12th 2018

Strength/Skill: Thruster 3-3-3-3-3 *ascending GP WOD AMRAP 15 15 burpees 15 Thruster 65/45 OPEN WOD AMRAP 15 15 burpees 15 Thruster 105/75 Supplemental 3x 25 band tricep extensions rest 1...

Wednesday, April 11th 2018

Strength/Skill: Every 1:30 x 7 Power clean Squat clean *ascending GP WOD 5-4-3-2-1 Clean 115/65-125/75-135/85-145/95-155/105 C2B Pull-ups Ring dips OPEN WOD 5-4-3-2-1 Clean 145/105-165/115-185/125-205/135-225/145 Bar Muscle ups Supplemental AMRAP 5 10 pistols...

Tuesday, April 10th 2018

Strength Build to a heavy three (3) front squats GP WOD 5x 3 min 10 front squats 135/85 10 box jumps 30/24 Row for max calories Rest 90 seconds OPEN WOD 5x 3 min 10 front squats 185/125 10 box jumps 36/30 Row for max calories Rest 90 seconds Supplemental EMOM 6...

Monday, April 9th 2018

Strength/Skill: HSPU workshop or 3-3-3-3-3 Max Deficit HSPU *ascending GP WOD/OPEN WOD "Helen" 3 RFT 400m run 21 Kettlebell swings 53/36 12 pull-ups Supplemental 3x 10 bulgarian split squat (per leg) 1 min sorenson hold 1 min...

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