WOD

Friday, August 3rd 2018

  Strength/Skill: OHS 10-10-10-10 *ascending GP WOD 18-15-12-9-6-3 dips Overhead squats 85/55 OPEN WOD 21-18-15-12-9-6-3 Ring dips Overhead squats 115/75 Supplemental AMREP 5 Hip...

Thursday, August 2nd 2018

  Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD FGB style 3x 1 min Calorie row Wall ball 20/14 Abmat sit-ups rest 1 min OPEN WOD FGB style 3x 1 min Calorie row Wall ball 20/14 GHD sit-ups rest 1 min Supplemental 3x 75 unbroken...

Tuesday, July 31st 2018

  Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD AMRAP 12 5 Deadlift 185/125 10 Box Pistol 15 KB SDLHP 53/36 OPEN WOD AMRAP 12 5 Deadlift 225/155 10 alternating Pistol 15 KB SDLHP 72/53 Supplemental EMOM 6 (alternating) 5 slow V-up...

Monday, July 30th 2018

  Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 5 RFT 20 Double-unders or 1 min 15 box jump 24/20 5 HSPU scale OPEN WOD 5 RFT 30 Double-unders 15 box jump 30/24 5 HSPU Supplemental 5x 5 glute ham raise rest 30...

Saturday, July 28th 2018

  GP WOD 5 RFT Run, 800 m 30 Kettlebell Swings, 2/1.5 pood 30 Pull-ups *partners run together and divide the reps between the partners OPEN WOD "Eva" 5 RFT Run, 800 m 30 Kettlebell Swings, 2/1.5 pood 30...

Friday, June 27th 2018

  Strength/Skill: 1 Rep max Squat Clean Thruster GP WOD AMRAP 10 5 Burpee 5 Thrusters 95/65 OPEN WOD AMRAP 10 5 Burpee 5 Thrusters 135/95 Supplemental 4x 50 unbroken double-unders rest :45...

Thursday, July 26th 2018

  Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 40 DB snatch 35/20 30 Push-up 20 Double KB front squat 36/18 30 Push-up 40 DB snatch 35/20 OPEN WOD 40 DB snatch 50/35 30 Push-up 20 Double KB front squat 53/36 30 Push-up 40 DB...

Wednesday, July 25th 2018

  Strength/Skill: work up to 80% 1 RM snatch GP WOD EMOM 28 (alternating) 1 power or squat snatch @ 80% 1 rm 30 double-unders 5 box jump 30/24 30 double-unders OPEN WOD EMOM 28 (alternating) 1 power or squat snatch @ 80% 1 rm 30 unbroken double-unders 5 box jump 36/30...

Tuesday, July 24 2018

  Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 5 RFT 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Push Jerks 115/75 OPEN WOD "DT" 5 RFT 12 Deadlifts, 155/105 9 Hang Power Cleans, 155/105 6 Push Jerks, 155/105 Supplemental EMOM 5...

Monday, July 23 2018

  Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 4x 2 min 20/15 cal row max wall ball 20/14 10/9 rest 2 min OPEN WOD 5x 2 min 20/15 cal row max wall ball 20/14 10/9 rest 2 min Supplemental EMOM 6 (alternating) 5 single arm KB front squat...

Saturday, July 21st 2018

GP WOD AMRAP 20 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20 in *partners alternating each movement OPEN WOD "Jack" AMRAP 20 10 Push Press, 115/85 lbs 10 Kettlebell Swings, 1.5/1 pood 10 Box Jumps, 24/20...

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