WOD

Thursday, July 13th 2017

GP WOD - PARTNER WOD 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 20 Pull-ups divide the reps as you like OPEN WOD - PARTNER WOD 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 30 Pull-ups divide the reps as you like Rest 5 minutes - then complete...

Wednesday, July 12th 2017

Strength Record your best Deadlift 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it, GP WOD 3 rounds for time of: Run, 400 m 10 Overhead Squats, 95/65 lbs 15 Burpee Over Bars OPEN WOD 3 rounds for time of: Run, 400 m 10 Overhead Squats,...

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...

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 Press,...

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...

Friday, July 7th 2017

Strength - Press Week 3 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x5 at 75% 1RM Press 1x3 at 85% 1RM Press 1x1+ at 95% 1RM Rest as needed between sets. GP WOD Complete as many rounds as possible in 13 mins of: 20 Wall Balls, 20/14 lbs, 10/9...

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...

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...

Thursday, June 29th 2017

Strength - Press Week 2 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x3 at 70% 1RM Press 1x3 at 80% 1RM Press 1x3+ at 90% 1RM Rest as needed between sets. GP WOD 15-12-9 reps, for time of: Deadlift, 1.5x bodyweight Handstand Push-up OPEN WOD...

Wednesday, June 28th 2017

Strength - Back Squat Week 2 Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x3 at 60% 1RM Back Squat 1x3 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 15 Row Calories 12...

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