WOD

Thursday, November 30th 2017

Strength - Deadlift Week 1 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x5 at 65% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x5+ at 85% 1RM Rest as needed between sets.   GP WOD Every 1 min for 15 mins, alternating between: 5 Box...

Wednesday, November 29th 2017

STRENGTH ascending for the first 5 sets, across for the last 5 sets 1 Hang Power Snatch + Hang Squat Snatch, pick load Every 1 min for 10 mins.   GP WOD Complete as many rounds as possible in 8 mins of: 10 Overhead Squats, 85/55 lbs max rep Double Unders, 2 mins...

Tuesday, November 28th 2017

Strength - Bench Press Week 1 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x3 at 60% 1RM Bench Press 1x5 at 65% 1RM Bench Press 1x5 at 75% 1RM Bench Press 1x5+ at 85% 1RM Rest as needed between sets.   GP/OPEN WOD Cindy Complete as many...

Monday, November 27th 2017

Strength - Back squat Week 1 Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x3 at 60% 1RM Back Squat 1x5 at 65% 1RM Back Squat 1x5 at 75% 1RM Back Squat 1x5+ at 85% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: 25 Row Calories 15 Wall...

Saturday, November 25th 2017

GP WOD For time: 100 Double Unders 100 Dumbbell Snatches, pick load 75 Overhead Walking Lunge With Plates, 25/15 lbs 50 Burpee Box Jumps, 24/20 in 25 Dips 100 Double Unders *divide reps however you like, one partner working at a time   OPEN WOD *divide reps...

Friday, November 24th 2017

Strength - Overhead Squat Week 3 Overhead Squat 1x5 at 40%1RM Overhead Squat 1x5 at 50% 1RM Overhead Squat 1x3 at 60% 1RM Overhead Squat 1x5 at 75% 1RM Overhead Squat 1x3 at 85% 1RM Overhead Squat 1x1+ at 95% 1RM Rest as needed between sets.   GP/OPEN WOD Diane...

Wednesday, November 22nd 2017

Strength - Deadlift Week 3 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x5 at 75% 1RM Deadlift 1x3 at 85% 1RM Deadlift 1x1+ at 95% 1RM Rest as needed between sets. GP WOD Complete as many rounds as possible in 14 mins of: 3 Power...

Tuesday, November 21st 2017

Strength - Press Week 3 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x5 at 75% 1RM Press 1x3 at 85% 1RM Press 1x1+ at 95% 1RM Rest as needed between sets. GP WOD Tabata Box Jump, 24/20 in Rest 1 min Tabata Kettlebell Swing, 53/36 lbs Rest 1...

Monday, November 20th 2017

Strength - Front Squat Week 3 Front Squat 1x5 at 40% 1RM Front Squat 1x5 at 50% 1RM Front Squat 1x3 at 60% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x3 at 85% 1RM Front Squat 1x1+ at 95% 1RM Rest as needed between sets.   GP/OPEN WOD Marco 3 rounds for time of:...

Saturday, November 18, 2017

GP WOD - PARTNER WOD divide the reps as you like, one partner working at a time For time: 50 Double Unders 100 Wall Balls, 20/14 lbs, 10/9 ft 50 Double Unders 100 Shoulder-to-Overheads, 95/65 lbs 50 Double Unders 100 Pull-ups 50 Double Unders   OPEN WOD - PARTNER...

Friday, November 17 2017

Strength - Overhead Squat Week 3 Overhead Squat 1x5 at 40% 1RM Overhead Squat 1x5 at 50% 1RM Overhead Squat 1x3 at 60% 1RM Overhead Squat 1x5 at 75% 1RM Overhead Squat 1x3 at 85% 1RM Overhead Squat 1x1+ at 95% 1RM Rest as needed between sets   GP/OPEN WOD Sham...

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