WOD

Tuesday, September 19th 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% GP/OPEN WOD Mary Complete as many rounds as possible in 20 mins of: 5 Handstand Push Ups 10 One legged squats,...

Monday, September 28th 2017

Strength/Skill: Front Squat 5 @ 40% 5 @ 50% 3 @ 60%5 @ 65% 5 @ 75% 5+ @ 85% GP/OP WOD AMREP 11 2-4-6-8-10 Burpee box jump 24/20 DB squat clean thruster (moderate weight) Supplemental EMOM 6 :15 or max ring L sit :45 plank on...

Saturday, September 16th 2017

GP WOD - Partner WOD 400m run (together) 25 Knee up 25 Wall ball 20/14 10'/9' 800m run (together) 50 Knee up 50 Wall ball 400 run (together) 75 Knee up 75 Wall ball OPEN WOD - Partner WOD 500m run (together) 25 T2B 25 Wall ball 20/14 10'/9' 1000m run (together) 50 T2B...

Friday, September 15th 2017

Strength/Skill: Overhead squat 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD scale as needed OPEN WOD "Marguerita" 50 reps of each for time Burpee Push-up Ab Mat Sit-up...

Thursday, September 14th 2017

Strength/Skill: Bench Press 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD - Partner WOD 3 RFT 25 Push Press 95/65 50 Row Calories 100 Double Unders *one partner working...

Wednesday, September 13th 2017

Strength/Skill: Deadlift 5 @ 40% of one rep max 5 @ 50% of one rep max 3 @ 60% of one rep max 5 @ 75% of one rep max 3 @ 85% of one rep max 1+ @ 95% of one rep max GP WOD 7 minute AMRAP 5 box jumps 24/20 3 cleans (any style) 185/125 OPEN WOD 7 minute AMRAP 5 box jumps...

Tuesday, September 12th 2017

Strength/Skill: Press 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD 5K run OPEN WOD 5K run Supplemental EMOM 6 10 Bar Dip (weighted if possible) 20 Hollow...

Monday, September 11th 2017

  Strength/Skill: Front Squat 5 @ 40% 5 @ 50% 3 @ 60% 5 @ 75% 3 @ 85% 1+ @ 95% GP WOD For time: 15 Overhead Squats 95/65 30 Pull-ups 12 Overhead Squats 95/65 24 Pull-ups 9 Overhead Squats 95/65 18 Pull-ups OPEN WOD "Josh" 21 Overhead Squats 95/65 42 Pull-ups 15...

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...

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