WOD

Saturday, July 22nd 2017

GP WOD - PARTNER WOD *partners alternate every 10 reps Complete as many rounds as possible in 30 mins of: 40 Burpee Box Jump Overs, 24/20 in 60 Kettlebell Swings, 53/36 lbs 80 One Arm Dumbbell Snatch (Alternating)s, pick load OPEN WOD - PARTNER WOD *partners alternate...

Friday July 21st 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 15-12-9 reps, for time of: Row Calories Thruster, 105/75 lbs...

Thursday, July 20th 2017

Strength 10 minutes to find your 1 RM snatch can be power or squat (if squat snatch is below parallel, it counts as your first OHS). Record your best Snatch + 2 Overhead Squat 1 Rep Max lift. GP WOD - PARTNER WOD *partners alterate full rounds Complete as many rounds...

Wednesday, July 19, 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 WOD With a continuously running clock...

Tuesday, July 18th 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 5 rounds for time of: 20 Double Unders 10...

Monday, July 17th 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. GP WOD Complete as many rounds as possible in 20 mins of: Run, 400 m 3 Ring Dips 3...

Saturday, July 15th 2017

H A P P Y  B I R T H D A Y,  C O A C H  J  R A Y!! GP WOD - PARTNER WOD Complete as many rounds as possible in 25 mins of: 50 Knee Ups 50 Power Cleans, 95/65 lbs 100 Kettlebell Swings, 53/36 lbs 100 Deadlifts, 95/65 lbs break up the reps as you like OPEN WOD - PARTNER...

Friday, July 14th 2017

Strength Record your best Bench Press 1 Rep Max lift. GP WOD Every 1 min for 15 mins, alternating between: 10 Thrusters, 85/55 lbs 10 Dumbbell Snatches, pick load 10 Box Jumps, 30/24 in   OPEN WOD Every 1 min for 15 mins, alternating between: 10 Thrusters, 115/75 lbs...

Thursday, July 13th 2017

GP WOD - PARTNER WOD 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 20 Pull-ups divide the reps as you like OPEN WOD - PARTNER WOD 5 rounds for time of: 25 Wall Balls, 20/14 lbs, 10/9 ft 30 Pull-ups divide the reps as you like Rest 5 minutes - then complete...

Wednesday, July 12th 2017

Strength Record your best Deadlift 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it, GP WOD 3 rounds for time of: Run, 400 m 10 Overhead Squats, 95/65 lbs 15 Burpee Over Bars OPEN WOD 3 rounds for time of: Run, 400 m 10 Overhead Squats,...

Tuesday, July 11th 2017

Strength Find your Press 1 Rep Max. GP WOD Tabata Goblet Squat, 44/26 lbs Rest 1 min Tabata Push-up Rest 1 min Tabata Double Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of...

Monday, July 10th 2017

Strength Record your best Back Squat 1 Rep Max lift. Only include the heaviest 1 rep, do not include sets prior to it GP WOD Complete as many rounds as possible in 14 mins of: Row, 250 m max rep Push Press, 65/45 lbs, 2 mins Rest 2 mins Row, 250 m max rep Push Press,...

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