WOD

Saturday, July 14th 2018

GP WOD AMRAP 25 100m sprint 10 squat clean thrusters 95/65 15 KB swings 53/36 100m sprint *partners alternating rounds OPEN WOD "T" 5 RFT Sprint, 100 m 10 Squat Clean Thrusters, 115/75 lbs 15 Kettlebell Swings, 2/1.5 pood Sprint, 100 m Rest 2 mins Marine Master Sgt....

Friday July 13th 2018

  Strength/Skill: Every 1:30 x 7 Hang power snatch Hang squat snatch Squat snatch *ascending 4x, across 3x GP/OPEN WOD "Isabel" For time: 30 Snatches 135/95 Supplemental 3x 20 GHD sit-ups rest 1 min...

Thursday, July 12th 2018

  Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 10-1 Shoulder-to-OH 105/75 1-10 T2B OPEN WOD 10-1 Shoulder-to-OH 155/105 1-10 T2B Extra Credit 5x 30 unbroken Double-unders rest 30...

Wednesday, July 11th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP/OPEN WOD 4x 1 min Row rest 1 min 1 min burpee rest 1 min Extra Credit 3x 1 min sorenson hold rest 1...

Monday “COACH MANNY BIRTHDAY WOD”, July 9th 2018

  GP WOD For time: 40 Box jump 24/20 30 Double-unders or 1 min 30 Squat clean 95/65 30 Double-unders or 1 min 20 pull-ups 30 Double-unders or 1 min 10 Power snatch 95/65 30 Double-unders or 1 min OPEN WOD For time: 40 Box jump 30/24 50 Double-unders 30 Squat clean...

Saturday, July 7th 2018

  GP WOD 5 RFT 400m Run 10 Burpee Box Jumps 24/20 10 SDLHP 95/65 10 Thrusters 95/65 *run together, alternate movements OPEN WOD "Wood" 5 RFT 400m Run 10 Burpee Box Jumps 24/20 10 SDLHP 95/65 10 Thrusters 95/65 Rest 1...

Friday, July 6th 2018

  Strength/Skill: OHS 1-1-1-1-1-1-1-1 *ascending GP - 10-10-10-10-10 *across GP WOD 3x 3 min 500/400m row max OHS 75/55 rest 2 min OPEN WOD 3x 3 min 500/400m row max OHS 115/75 rest 2 min Extra Credit EMOM 6 (alternating) max unbroken strict pull-up max unbroken...

Tuesday, July 3rd 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD AMRAP 9 7 Hang power clean 95/65 40 double-unders or 1 minute OPEN WOD AMRAP 9 7 Hang power clean 135/95 40 unbroken double-unders Supplemental 5x 5 Hip and back extension rest 1...

Monday, July 2nd 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD FGB style 3x 1 min Push press 75/55 1 min Air squat 1 min DB Deadlift 50/35 rest 1 min OPEN WOD FGB style 3x 1 min Push press 75/55 1 min goblet squat 53/36 1 min DB Deadlift 50/35 rest...

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