WOD

Wednesday, September 26th 2018

  GP WOD For time: 30 double-unders 5 power snatches 30 double-unders 4 power snatches 30 double-unders 3 power snatches 30 double-unders 2 power snatches Add weight to the snatch each round. Men: 95-105-115-125 lb. Women: 55-65-75-85 lb. OPEN WOD For time: 50...

Tuesday, September 25th 2018

  WOD "Chelsea" Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats *if/when you fail complete as an AMRAP Supplemental Toes-to-pvc on the floor w/ parter 5x 10 reps alternate with partner...

Monday, September 24th 2018

  Strength/Skill: Press 5x5 *across GP WOD 4 RFT 500m run 10 Hang power clean 95/65 5 S2OH 95/65 OPEN WOD 4 RFT 500m run 10 Hang power clean 135/95 5 S2OH 135/95 Supplemental Ring row progression 7x :10 hold at each position rest :30...

Saturday, September 22nd 2018

  GP WOD AMRAP 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24/20 *alternate full rounds OPEN WOD "McGhee" AMRAP 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps...

Friday, September 21 2018

  Strength/Skill: OHS 5-5-5-3-3-3-1-1-1 *ascending GP WOD 5 RFT 10 OHS 75/55 50 Double-unders OPEN WOD 5 RFT 15 OHS 95/65 50 unbroken Double-unders Supplemental EMOM 6 (alternating) 10 Foam roller pulls 15 band hollow pulls...

Thursday, September 20th 2018

  Strength/Skill: GP - EMOM 10 (alternating) 10 ring row 10 beat swings OPEN - Every 2 min x 5 3 pull-up 2 C2B 1 Bar MU *without releasing the bar GP WOD EMOM 15 20 walking lunge 10 burpee 5 DB Thruster 35/20 OPEN WOD EMOM 15 20 walking lunge 10 burpee 5 DB Thruster...

Wednesday, September 19th 2018

  Strength/Skill: Back squat 5x5 *ascending GP WOD 4x 3 min 400m run max power clean 105/75 rest 2 OPEN WOD 4x 3 min 400m run max power clean 155/105 rest 2 Supplemental Push-up scaling 4x 10 reps (most difficult you can maintain) rest :45...

Tuesday, September 18th 2018

  Strength/Skill: EMOM 15 :30 HS hold :20 L-sit 15 GHD or Abmat sit-ups WOD 2k Row Supplemental Toes-to-pvc on the floor w/ parter 4x 10 reps alternate with partner https://www.instagram.com/p/BmOiHm8Hoqo/?hl=en&taken-by=cfgymnastics...

Monday, September 17th 2018

  Strength/Skill: Every 2 min 1 hang power snatch 1 hang squat snatch 1 squat snatch *ascending WOD "Randy" For time: 75 Power Snatches 75/55 Supplemental Ring row progression 5x :10 hold at each position rest :30...

Saturday, September 15th 2018

  GP WOD For time: 50 Pull-ups (split) 400m Run (together) 21 Thrusters 95/65 (each) 800m Run (together) 21 Thrusters 95/65 (each) 400m Run (together) 50 Pull-ups (split) OPEN WOD "Daniel" For time: 50 Pull-ups 400m Run 21 Thrusters 95/65 800m Run 21 Thrusters 95/65...

Friday, September 14th 2018

  Strength/Skill: Bench Press 5x5 *across GP WOD EMOM 12 (alternating) 5 strict HSPU scale 10 burpee 15 DB snatch 35/20 OPEN WOD EMOM 12 (alternating) 5 strict HSPU 10 burpee 15 DB snatch...

Thursday, September 13th 2018

  GP WOD 5x 4 min 400m run 5 front squats @ 50% BW max burpee over bar rest 3 min OPEN WOD 5x 4 min 400m run 5 front squats @ BW max double unders rest 3...

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