Skill 30 Minutes on the clock: 400m Run 400m Row 60s Light Front Rack Carry 60s Light Farmer Carry
2019 01 16
Strength HSPU: 5 x 5 Scaling Options: DB Seated Press Box HSPU Kipping HSPU WOD 3 RFT 20 DB Front Squat (35/25) 10 Kipping HSPU 10 Box Jumo Over
2019 01 15
GPP and CFL Strength 1) Clean + Jerk: 1RM. Rest 2:00 – Any style permitted. 2) Back Squat: 1RM. Rest 2-3:00. – Build to a 1RM in 8-10 sets. – Sets of: 5,4,3,2,1,1,1... 3) Glute Ham Raises OR Barbell Deadlifts: 4 x 6-10. Rest 60s.
2019 01 14
2019 01 12
GPP and CFL WOD EMOM 25: MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s) *1 KB OH/1 KB in Front Rack MINUTE 2: 10/8 Strict Ring Pull-ups *Alt. Grips every set MINUTE 3: 12/8 Ring or Bar Dips MINUTE 4: 15 SDHP (95, 65) MINUTE 5: 10 Front Rack…
2019 01 11
GPP and CFL Strength Paused Front Squat: 5 x 2 @85%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 85% before starting the clock WOD ”Open WOD 13.4” AMRAP 7 of ascending reps: 3 Clean + Jerk (135, 95) 3 T2B 6…
2019 01 10
GPP and CFL Strength Gymnastics Static Holds x Accumulate 30-60s each – L-Sit – Hollow Hold – Ring Support – Chest Facing Wall Handstand *Choose 2 of the 4 WOD 5 Rounds 30s work/30s rest: 1a) Wallballs (20, 14) 1b) Box Jumps w. step down (24, 20) 1c) Double Unders…
2019 01 09
GPP and CFL Strength 1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Close Grip Chin-ups: 5 x 5. Rest 45s. WOD For time: 100 Hand Release Push-ups 100 DB Renegade Rows (total) (50s, 30s) 100 DB Single Arm Push Press (50s, 30s) (total)…
2019 01 08
GPP and CFL Strength Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 CFL: Work on technique with light loads. WOD ”The Departed” In a 5 Minute Window: 500 Meter Row With the remaining time AMRAP: Squat Snatches (115, 75)…
2019 01 07
GPP WOD ”Clean Balls” For time with a partner: 40 Power Cleans (115, 75) 100 Wallballs (20, 14) 30 Power Cleans (155, 105) 75 Wallballs 20 Power Cleans (185, 125) 50 Wallballs 10 Power Cleans (205, 135) 25 Wallballs Rx+:(Final weights are 225/145) (30, 20) *Alternate Options* (95, 65) (135,…
2019 01 05