WOD

Monday, November 20th 2017

Strength - Front Squat Week 3 Front Squat 1x5 at 40% 1RM Front Squat 1x5 at 50% 1RM Front Squat 1x3 at 60% 1RM Front Squat 1x5 at 75% 1RM Front Squat 1x3 at 85% 1RM Front Squat 1x1+ at 95% 1RM Rest as needed between sets.   GP/OPEN WOD Marco 3 rounds for time of: 21...

Saturday, November 18, 2017

GP WOD - PARTNER WOD divide the reps as you like, one partner working at a time For time: 50 Double Unders 100 Wall Balls, 20/14 lbs, 10/9 ft 50 Double Unders 100 Shoulder-to-Overheads, 95/65 lbs 50 Double Unders 100 Pull-ups 50 Double Unders   OPEN WOD - PARTNER WOD...

Friday, November 17 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 Sham Air...

Thursday, November 16th 2017

Strength - Bench Press Week 2 Bench Press 1x5 at 40% 1RM Bench Press 1x5 at 50% 1RM Bench Press 1x3 at 60% 1RM Bench Press 1x3 at 70% 1RM Bench Press 1x3 at 80% 1RM Bench Press 1x3+ at 90% 1RM Rest as needed between sets.   GP WOD Every 1 min for 15 mins, alternating...

November, Wednesday 15th 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/OPEN WOD Tabata THIS! Tabata Row (calories) Rest 1 min Tabata...

Tuesday, November 14th 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 WOD As many reps as possible in 12 mins of: 3 Thrusters, 95/65 lbs 3 Toes-to-bars 6...

Monday, November 13th 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 For time: 10 Sumo Deadlift...

Saturday, November 11th 2017

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah,...

Friday, November 10th 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, November 9th 2017

Strength - Bench Press Week 1 1RM 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 Complete as...

Wednesday, November 8th 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/OPEN WOD Christine 3 rounds for time...

Tuesday, November 7th 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 Complete as many rounds as possible in 20 mins of: 5 Dips...

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