WOD

Monday, June 18th 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 3 RFT 10 Thruster 75/55 400m run OPEN WOD 3 RFT 15 Thruster 95/65 400m run Supplemental AMREP 5 Pistols...

Saturday, June 16th 2018

GP WOD 9 RFT 15 Kettlebell Swings 53/36 15 Power Cleans 95/65 15 Box Jumps 24/20 *partners alternating exercises OPEN WOD "Wittman" 7 RFT 15 Kettlebell Swings 53/36 15 Power Cleans 95/65 15 Box Jumps...

Friday, June 15th, 2018

Strength/Skill: Front Squat 5x5 *across GP WOD 3x 2 min 30/21 calorie row max T2B kip rest 2 min OPEN WOD 3x 2 min 30/21 calorie row max T2B rest 2 min Supplemental EMOM 6 (alternating) max unbroken strict pull-up max unbroken push-up rest 1...

Thursday, June 14th 2018

Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 100 Wall ball 20/14 10/9 *each time you break, 5 burpees OPEN WOD 100 Wall ball 20/14 10/9 *each time you break, 10 burpees Supplemental 4x :15 L-sit hold rest :30...

Wednesday, June 13th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 3x 1 minute of sumo deadlift high pulls 75/55 1 minute of abmat sit-ups 1 minute of push presses 75/55 rest 1 min OPEN WOD 3x 1 minute of sumo deadlift high pulls 95/65 1 minute of GHD...

Tuesday, June 12th 2018

Strength/Skill: GP - Pull-up Workshop OPEN - 1 rep max weight pull-up GP/OPEN WOD "Nicole" AMRAP 20 400m run max unbroken pull-ups Supplemental EMOM 6 10 Pistols...

Monday, June 11th 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 21-15-9 Thruster 75/55 Burpee OPEN WOD 21-15-9 Thruster 115/75 Burpee Extra Credit 3x 15 GHD sit-ups rest 1...

Saturday, June 9th 2018

GP WOD AMRAP 25 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100 *partners divide the reps as they wish OPEN WOD "Klepto" 4 RFT 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans...

Friday, June 8th 2018

Strength/Skill: Every 2 min for 14 minutes Hang power snatch Hang squat snatch Squat snatch *ascending GP WOD AMRAP 9 10 Power snatch 75/55 30 Double-unders or 1 min of attempts OPEN WOD AMRAP 9 10 Power snatch 95/65 50 double-unders Supplemental EMOM until failure 5...

Thursday, June 7th 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 2x 2 min 250m Row max HSPU scale rest 2 min 2 min 250m Row max KB swing 53/36 rest 2 min OPEN WOD 2x 2 min 250m Row max HSPU rest 2 min 2 min 250m Row max KB swing 72/53 rest 2 min...

Tuesday, June 5th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD For time: 50 Pull-up 50 Push-up *you get one attempt at max pull-ups and push-ups each round, when you break you run 400m, continue until you accumuate 100 of each OPEN WOD For time: 100...

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