WOD

Tuesday, October 2nd 2018

  Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 3 RFT 25 dumbbell push jerks AHAP 50 double-unders 25 weighted step-ups AHAP 50 double-unders OPEN WOD 3 RFT 25 dumbbell push jerks 50/35 50 double-unders 25 weighted step-ups 50/35 50...

Monday, October 1st 2018

  Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 4 RFT 20 cal. row 20 burpees OPEN WOD 4 RFT 25 cal. row 25 burpees Supplemental "Strict T2B" 5x 3 reps rest :30 perform the most difficult version you can...

Saturday, September 29th 2018

  GP WOD AMRAP 20 2 C2B pull-up 2 ring dip 4 Handstand Push-ups scale 8 Kettlebell Swings 53/36 OPEN WOD "Nate" AMRAP 20 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings...

Friday, September 28th 2018

GP WOD 4x 3 min 30/21 Calorie Row max Thruster 85/55 rest 3 min OPEN WOD 4x 3 min 30/21 Calorie Row max Thruster 115/75 rest 3 min Supplemental EMOM 6 (alternating) 10 Foam roller pulls 20 band hollow pulls...

Wednesday, September 26th 2018

  GP WOD For time: 30 double-unders 5 power snatches 30 double-unders 4 power snatches 30 double-unders 3 power snatches 30 double-unders 2 power snatches Add weight to the snatch each round. Men: 95-105-115-125 lb. Women: 55-65-75-85 lb. OPEN WOD For time: 50...

Tuesday, September 25th 2018

  WOD "Chelsea" Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats *if/when you fail complete as an AMRAP Supplemental Toes-to-pvc on the floor w/ parter 5x 10 reps alternate with partner...

Monday, September 24th 2018

  Strength/Skill: Press 5x5 *across GP WOD 4 RFT 500m run 10 Hang power clean 95/65 5 S2OH 95/65 OPEN WOD 4 RFT 500m run 10 Hang power clean 135/95 5 S2OH 135/95 Supplemental Ring row progression 7x :10 hold at each position rest :30...

Saturday, September 22nd 2018

  GP WOD AMRAP 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24/20 *alternate full rounds OPEN WOD "McGhee" AMRAP 30 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps...

Friday, September 21 2018

  Strength/Skill: OHS 5-5-5-3-3-3-1-1-1 *ascending GP WOD 5 RFT 10 OHS 75/55 50 Double-unders OPEN WOD 5 RFT 15 OHS 95/65 50 unbroken Double-unders Supplemental EMOM 6 (alternating) 10 Foam roller pulls 15 band hollow pulls...

Thursday, September 20th 2018

  Strength/Skill: GP - EMOM 10 (alternating) 10 ring row 10 beat swings OPEN - Every 2 min x 5 3 pull-up 2 C2B 1 Bar MU *without releasing the bar GP WOD EMOM 15 20 walking lunge 10 burpee 5 DB Thruster 35/20 OPEN WOD EMOM 15 20 walking lunge 10 burpee 5 DB Thruster...

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