WOD

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...

Saturday, April 7th 2018

GP WOD - Partner WOD AMRAP 25 150 double-unders 50 push-ups 15 power clean 135/85 *divide reps as you like OPEN WOD "Havana" AMRAP 25 150 double-unders 50 push-ups 15 power clean...

Friday, April 6th 2018

Strength/Skill: OHS 5-5-5-5-5 OPEN - ascending GP - across GP WOD 10-1 OHS 75/55 1-10 box jump 2420 OPEN WOD 10-1 OHS 95/65 1-10 Box jump 30/24 Supplemental 5x 5 hip and back extension rest 1...

Thursday, April 5th 2018 “WOD-AL-PENA-THON”

HAPPY BIRTHDAY TO ALVARO PENA Strength/Skill: Deadlift 2-2-2-2-2-2-2 *ascending GP WOD AMRAP 18 40 Calorie Row 30 Kettlebell swing 44/26 20 T2B Kip swing 10 Double-unders OPEN WOD AMRAP 18 50 Calorie Row 40 Kettlebell swing 53/36 30 T2B 20 unbroken Double-unders...

Wednesday, April 4th 2018

Strength/Skill: Split Jerk 1-1-1-1-1-1-1 *ascending GP WOD 3 RFT 400m run 25 Abmat sit-ups 15 Wall ball 20/14 10/9 OPEN WOD 3 RFT 400m run 25 GHD sit-ups 25 Wall ball 20/14 10/9 Supplemental 3x Max HS Hold rest 1...

Tuesday, April 3rd 2018

Strength/Skill: Turkish Get-up 1-1-1-1-1-1-1 *ascending GP WOD *scale as needed OPEN WOD "Fran" 21-15-9 Thruster 95/65 Pull-up Supplemental 3x 15 Hip Extension 10 Back extension rest 1...

Monday, April 2nd 2018

Strength/Skill: Back squat 12-12-12-12 *across GP WOD *same OPEN WOD 400m run 20 burpees 800m run 20 burpees 400m rrun 20 burpees Supplemental EMOM 5 10 Ring push-ups (turn out at the...

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