WOD

Monday, June 4th 2018

Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 30-20-10 Deadlift 135/95 T2B kip OPEN WOD 30-20-10 Deadlift 185/125 T2B Supplemental AMREP 5 pistols...

Saturday, June 2nd 2018

GP WOD 3 RFT 800m Run 10 Front Squats 155/105 200m Run 11 Pull-ups 400m Run 12 Kettlebell Swings 53/36 *run together, then divide the reps between the partners OPEN WOD "Willy" 3 RFT 800m Run 5 Front Squats 225/155 200m Run 11 C2B Pull-ups 400m Run 12 Kettlebell...

Friday, June 1st 2018

Strength/Skill: Bench Press 30-1-20-1-20-1 GP WOD EMOM 12 (alternating) 15 DB Thruster 25/15 15 ABmat sit-ups :30 HS hold or plank hold OPEN WOD EMOM 12 (alternating) 15 DB Thruster 35/25 15 GHD sit-ups :30 HS hold Supplemental 3 rounds 5 burpee max unbroken...

Wednesday, May 30th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD AMRAP 11 5 Squat clean @ 50% BW 50 Double-unders or 150 singles OPEN WOD AMRAP 11 5 Squat clean @ BW 50 Double-unders Supplemental EMOM 6 (alternating) 15 abmat sit-ups (slow) 15 Hip...

Tuesday, May 29th 2018

OPEN WOD "Fight Gone Bad" 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calories Rest 1 min Supplemental Tabata - alternating superman hollow...

Friday, May 25th 2018

Strength/Skill: Every 1:30 x 7 1 hang power snatch 1 hang squat snatch 2 OHS GP WOD AMRAP 8 12 Power snatch 75/55 24 Abmat sit-ups OPEN WOD AMRAP 8 12 Power snatch 95/65 24 GHD sit-ups Supplemental 3x max Muscle-ups rest 2 minutes or MU transition...

Thursday, May 24th 2018

Strength/Skill: Deadlift 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 21-15-9 Box Jump 24/20 T2B kip Russian Kettlebell swings 53/36 OPEN WOD 21-15-9 Box Jump 30/24 T2B Russian Kettlebell swings 72/53 Supplemental EMOM 5 10 pistiols...

Wednesday, May 23rd 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD AMRAP 20 35 wall ball 20/14 10/9 50 double-unders or 2 min attempts :30 handstand hold/plank hold 50 double-unders or 2 min attempts 35 calorie row 50 double-unders or 2 min attempts :30...

Tuesday, May 22nd 2018

Strength/Skill: 1 rep max Clean and Jerk OPEN WOD "Grace" 30 Clean and Jerk 135/95 Supplemental 3x 5 Glute ham raise 10 hip and back extension rest 1...

Monday, May 21st 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 3x 3 min 30/21 calorie row max one arm DB snatch 35/20 rest 2 min OPEN WOD 3x 3 min 30/21 calorie row max one arm DB snatch 50/35 rest 2 min Supplemental 3x max reps unbroken strict...

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