WOD

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...

Saturday, March 31st, 2018

GP WOD - Partner WOD 10 RFT 3 Handstand Push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double Unders *divide the reps as you like OPEN WOD "Bradshaw" 10 RFT 3 Handstand Push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double...

Friday, March 30th 2018

Strength/Skill: Front Squat 3-3-3-3-3 *ascending GP WOD 4 RFT 10 Front squat @ 50% BW 400m run rest 1 min OPEN WOD 4 RFT 10 Front squat @ BW 400m run rest 1...

Thursday, March 29th 2018

Strength/Skill: Hang Power Clean 3-3-3-3-3 *ascending GP WOD EMOM until failure 5 Wall ball 20/14 5 Push Press 75/55 5 Hang power clean 75/75 OPEN WOD EMOM until failure 7 Wall ball 20/14 7 Push Press 75/55 7 Hang power clean 75/75 Supplemental EMOM 6 (alternating)...

Wednesday, March 28th 2018

Strength/Skill: Back squat 20 rep max (no more than 3 attempts) GP WOD *scale as needed OPEN WOD "Jackie" 1000m row 50 thrusters 45lbs 30...

Tuesday, March 26th 2018

Strength/Skill: Bench Press 10-10-10-10 *across (~70%) GP WOD 4 RFT 10 Box Jump 24/20 15 Russian KB swing 53/36 20 abmat sit-up OPEN WOD 4 RFT 15 Box Jump 30/24 20 Russian KB swing 72/53 25 GHD sit-up Supplemental AMREP 5 Pistols...

Monday, March 26th 2018

Strength/Skill: Every 2 min x 7 Power Snatch Squat Snatch 3 OHS *ascending GP WOD Double Death by Power Snatch 75/55 Bar-facing burpee OPEN WOD Double Death by Power Snatch 95/65 Bar-facing burpee Supplemental Tabata hollow hold superman hold 4 rounds of each,...

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