WOD

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...

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...

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