WOD

Tuesday, December 5th 2017

Strength - Back Squat Week 2 Back Squat 1x5 at 40% 1RM Back Squat 1x5 at 50% 1RM Back Squat 1x3 at 60% 1RM Back Squat 1x3 at 70% 1RM Back Squat 1x3 at 80% 1RM Back Squat 1x3+ at 90% 1RM Rest as needed between sets.   GP WOD Complete as many rounds as possible in 7...

Monday, December 4th 2017

Strength *ascending load 1 Power Clean + Squat Clean + 3 Front Squat, pick load Every 2 mins for 12 mins.   GP WOD 3 rounds for time of: 10 Squat Cleans, 105/75 lbs 20 Burpees   OPEN WOD 3 rounds for time of: 10 Squat Cleans, 155/105 lbs 20...

Saturday, December 2nd 2017

GP WOD - PARTNER WOD *partners alternating movements Complete as many rounds as possible in 22 mins of: 10 Kettlebell Swings, 53/36 lbs 15 Push Press, 75/55 lbs 20 Front Squats, 75/55 lbs OPEN WOD - PARTNER WOD *partners alternating movements Complete as many rounds...

Friday, December 1st 2017

GP STRENGTH 6x 1 min 5 kick up and negative rest 1 min 5 Kick Up To Handstand + Negative Hspus Every 1 min for 6 mins.   OPEN STRENGTH 6x 1 min 5 strict HSPU then max kipping rest 1 min Every 1 min for 12 mins do: 5 Strict Handstand Push-ups NaN Kipping Handstand Push...

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 Jumps,...

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 Rest...

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 rounds as...

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 however...

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...

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