WOD

Friday, September 8th 2017

Strength/Skill: Overhead Squat 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 70% 3 @ 80% 3+ @ 90% GP WOD AMRAP 20 20 Box Jumps 24/20 10 Push Press 95/65 20 Pull-ups OPEN WOD "Danny" AMRAP 20 30 Box Jumps 24/20 20 Push Press 115/75 30 Pull-ups Supplemental EMOM 6 4 Turkish get up...

Thursday, September 7th 2017

Strength - Bench Press Week 2 5 at 40% 1RM Bench Press 5 at 50% 1RM Bench Press 3 at 60% 1RM Bench Press 3 at 70% 1RM Bench Press 3 at 80% 1RM Bench Press 3+ at 90% 1RM Rest as needed between sets. GP WOD - PARTNER WOD Complete as many rounds as possible in 14 mins...

Wednesday, September 6th 2017

Strength - Deadlift Week 2 Deadlift 1x5 at 40% 1RM Deadlift 1x5 at 50% 1RM Deadlift 1x3 at 60% 1RM Deadlift 1x3 at 70% 1RM Deadlift 1x3 at 80% 1RM Deadlift 1x3+ at 90% 1RM Rest as needed between sets. GP WOD 3 rounds for time of: Run, 400 m 20 Wall Balls, 20/14 lbs...

Tuesday, September 5th 2017

Strength - Press Week 2 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x3 at 70% 1RM Press 1x3 at 80% 1RM Press 1x3+ at 90% 1RM Rest as needed between sets. GP/OPEN WOD Jackie For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups scale as...

Monday, September 4th 2017

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

Saturday, September 2nd 2017

GP WOD - PARTNER 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 Rotate immediately to the next station every 1 min, the clock does not...

Friday, Sept 1st 2017

Strength - Overhead Squat Week 1 Overhead Squat 1x5 at 40% 1RM Overhead Squat 1x5 at 50% 1RM Overhead Squat 1x3 at 60% 1RM Overhead Squat 1x5 at 65% 1RM Overhead Squat 1x5 at 75% 1RM Overhead Squat 1x5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM...

Thursday, August 31st 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. add 5lbs to your 1 RM GP WOD - PARTNER WOD...

Wednesday, August 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. add 10lbs to your 1 RM GP WOD For time: 21 Thrusters, 95/65 lbs 3...

Tuesday, August 29th 2017

Strength - Press Week 1 Press 1x5 at 40% 1RM Press 1x5 at 50% 1RM Press 1x3 at 60% 1RM Press 1x5 at 65% 1RM Press 1x5 at 75% 1RM Press 1x5+ at 85% 1RM Rest as needed between sets. add 5lbs to your 1 RM GP WOD For time: 3 Squat Cleans, 135/95 lbs 30 Double Unders 6...

Monday August 28th 2017

Strength - Front Squat Week 1 Front Squat 1x5 at 40% 1RM Front Squat 1x5 at 50% 1RM Front Squat 1x3 at 60% 1RM Front Squat 1x5 at 65% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x5+ at 85% 1RM Rest as needed between sets. add 10lbs to your 1 RM GP WOD 5 rounds for...

Saturday, August 26th 2017

GP WOD - PARTNER WOD Complete as many rounds as possible in 27 mins of: 8 Sumo Deadlift High-pulls, 75/55 lbs 8 Box Jumps, 30/24 in 8 Dumbbell Squat Cleans, pick load *partners alternate movement **use the heaviest DB you can and still go unbroken for the squat clean...

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