WOD

Tuesday, June 12th 2018

Strength/Skill: GP - Pull-up Workshop OPEN - 1 rep max weight pull-up GP/OPEN WOD "Nicole" AMRAP 20 400m run max unbroken pull-ups Supplemental EMOM 6 10 Pistols...

Monday, June 11th 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD 21-15-9 Thruster 75/55 Burpee OPEN WOD 21-15-9 Thruster 115/75 Burpee Extra Credit 3x 15 GHD sit-ups rest 1...

Saturday, June 9th 2018

GP WOD AMRAP 25 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans 145/100 *partners divide the reps as they wish OPEN WOD "Klepto" 4 RFT 27 Box Jumps 24/20 20 Burpees 11 Squat Cleans...

Friday, June 8th 2018

Strength/Skill: Every 2 min for 14 minutes Hang power snatch Hang squat snatch Squat snatch *ascending GP WOD AMRAP 9 10 Power snatch 75/55 30 Double-unders or 1 min of attempts OPEN WOD AMRAP 9 10 Power snatch 95/65 50 double-unders Supplemental EMOM until failure 5...

Thursday, June 7th 2018

Strength/Skill: Back Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD 2x 2 min 250m Row max HSPU scale rest 2 min 2 min 250m Row max KB swing 53/36 rest 2 min OPEN WOD 2x 2 min 250m Row max HSPU rest 2 min 2 min 250m Row max KB swing 72/53 rest 2 min...

Tuesday, June 5th 2018

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 65% 5 @ 75% 5+ @ 85% GP WOD For time: 50 Pull-up 50 Push-up *you get one attempt at max pull-ups and push-ups each round, when you break you run 400m, continue until you accumuate 100 of each OPEN WOD For time: 100...

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...

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