WOD

Saturday, February 3rd 2018

GP WOD - Partner WOD Complete as many rounds as possible in 25 mins of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs, 10/9 ft 10 Hspu (Scaled)s *divide the reps as you like   OPEN WOD - "Blake" 4 rounds for...

Friday, February 2nd 2018

Strength 2 Push Jerks, pick load Every 1:30 for 9 mins. *ascending **from the rack   GP WOD Complete as many rounds as possible in 11 mins of: 10 Dumbbell Thrusters, 25/15 lbs max rep Knee Ups, 2 mins Rest 1 min 10 Dumbbell Thrusters, 25/15 lbs max rep Knee Ups,...

Thursday, February 1st 2018

Strength Front Squat 5x3 Use the same weight for each set. Rest as needed between sets. *same weight for every set   GP WOD Complete as many rounds as possible in 8 mins of: 5 Hang Power Cleans, 115/75 lbs 20 Double Unders, 1 min 20 Double-unders or 1 minute of...

Wednesday, January 31st 2018

HSPU Skill GP Skills Plank to HS (partner assist) Wall walk to HS facing wall Kick up to HS hold Controlled Negative Knee in to tuck position HSPU attempt   OPEN Skill Kick up yoga style Kick up cartwheel style Controlled negative Kipping - Legs hip arms String...

Tuesday, January 30th 2018

Strength Deadlift 1x5 at 50% 1RM Deadlift 1x5 at 60% 1RM Deadlift 1x5 at 70% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5 at 80% 1RM Rest as needed between sets. (50%-60%-70%-75%-80%) *ascending   GP WOD Every 1 min for 15 mins, alternating between: 20 One Arm...

Monday, January 29th 2018

Strength 4 Hang Power Snatch Touch & Gos, pick load Every 1 min for 9 mins. *same weight across   GP WOD 3 rounds, 1 min per station, of: Row Calories Rest 1 min Overhead Squat, 45/33 lbs Rest 1 min Burpee Rest 1 min Perform this like "Fight Gone Bad," by...

Saturday, January 27th 2018

GP WOD - Partner Roy 5 rounds for time of: 15 Deadlifts, 225 lbs 20 Box Jumps, 24 in 25 Pull-ups *partners divided reps as you like Deadlift - 225/155 Box jump - 24/20   OPEN WOD - "Roy" 5 rounds for time of: 15 Deadlifts, 225 lbs 20 Box Jumps, 24 in 25 Pull-ups...

Friday, January 26th 2018

Strength Back Squat 1x10 at 40% 1RM Back Squat 1x10 at 50% 1RM Back Squat 1x10 at 60% 1RM Back Squat 1x10 at 70% 1RM Rest as needed between sets. *ascending ~40%-50%-60%-70%   GP WOD Complete as many rounds as possible in 8 mins of: 10 Burpees 20 One Arm...

Thursday, January 25th 2018

GP Strength Overhead Squat 10-10-10-10 Use the same weight for each set. Rest as needed between sets. *across   OPEN Strength Overhead Squat 3-3-3-3-3 Rest as needed between sets. *acending   GP WOD Every 1 min for 15 mins, alternating between: Sled Push,...

Wednesday, January 24th 2018

Strength 1 Hang Power Clean + Hang Squat Clean + Squat Clean, pick load Every 1:30 for 10:30. *ascending     GP WOD 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Knee Up Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately...

Tuesday, January 23rd 2018

GP STRENGTH Every 1 min for 6 mins, alternating between: 10 Kip Swings 10 Ring Row   OPEN Strength 5 Chest-to-bar Pull-ups Every 1 min for 6 mins. pull-up or C2B pull-ups   GP WOD Complete as many rounds as possible in 20 mins of: 20 Row Calories 15 Push-ups...

Monday, January 22nd 2018

Strength 1 Strict Press + 3 Push Press + 5 Push Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. *from the rack, no re-racking between sets **ascending each round   GP WOD 5 rounds for time of: 15 Kettlebell Swings, 44/26 lbs...

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