Strength 1RM Power Clean WOD 200 m run 200 du’s (400 singles) 200 m run Cap: 9 min
2021 06 10
2021 06 09
Strength 1 rep Max Strict Press WOD Max Effort 150 m sprint (2 attempts max) Time remaining: coach-led group stretch/cooldown
2021 06 08
2021 06 07
Strength 1 RM Bench Press WOD 6 RFT 6 bar dips RX+ is ring 6 box jumps 30/24 6 pull-ups RX+ is C2B Cap: 11 minutes
2021 06 06
WOD 9-minute Partner AMRAP Burpees over plank P1 planks, P2 burpees over P1, switch as needed 5-minute rest 9-minute Partner AMRAP Goblet step-ups (20"/16", 18/26lb) - Handstand holds P1 does KB Weighted step-ups while P2 handstand holds. Switch as needed. 5-minute rest 9-minute Partner AMRAP RKBS (35/44lb) - wall-sits P1…
2021 06 05
Strength E2MOM for 6 min Deadlift 3x5@65% E2MOM for 6 min Press 3x5@65% WOD 8 min AMRAP 100 DU’s (200 singles) 10 DB RDL’s 50/30
2021 06 03
GPP-Thursday – The Art of the Snatch
OLY Snatch 20-25 min form, technique, and building to a heavy (`80%) but NOT max 3 reps Reps are singles done in succession, not touch n go WOD For Time Row 1K 20 snatches (full) 95/65 Cap: 8 min
2021 06 02
GPP-Wednesday – We’re Still Sprinting😊
Strength E2MOM for 6 min Back squat 3x5@65% E2MOM for 6 min Bench Press 3x5@65% WOD 4x1200 m AAB Rest 4 min between if the member did Murph on Monday or 4x400 m* instead
2021 06 01
GPP-Tuesday – The Art of the C&J
OLY Clean & Jerk (Push & Split) (Clean may be power or full) 20-25 min on form, technique and building to a heavy (~80%) but NOT max 3 reps Reps are singles done in succession, not touch n go WOD 4 rounds, 1 min rest between 12 sit-ups 12 jumping…
2021 05 31