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WOD

Wednesday, September 27th 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 Complete as many rounds as possible in 7 mins of: 3...

Tuesday, September 26th 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 HOPE 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs Box...

Monday, September 25th 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 Every 1 min for 15 mins, alternating...

Saturday, September 23rd 2017

GP WOD - PARTNER WOD break up the reps as you like, one partner working at a time Complete as many rounds as possible in 26 mins of: 50 Knee Ups 100 Double Unders 50 Kettlebell Swings, 53/36 lbs 100 Double Unders 50 Dumbbell Snatches, pick load OPEN WOD - PARTNER WOD...

Friday, September 22nd 2017

U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an...

Thursday, September 21st 2017

Strength - Bench Press Week 1 add 5lbs to your 1 RM 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 - PARTNER WOD...

Wednesday, September 20th 2017

Strength/Skill: Deadlift 5 @ 40% of 1 rep max 5 @ 50% of 1 rep max 3 @ 60% of 1 rep max 5 @ 65% of 1 rep max 5 @ 75% of 1 rep max 5+ @ 85% of 1 rep max GP WOD 3 RFT 20-15-10 Deadlift 60% (same as 3rd warm-up) 400M Run OPEN WOD 4 RFT 25-20-15-10 Deadlift 60% (same as...

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...

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