GPP and CFL WOD 4 Rounds of: 60s of Hand Release Push-ups 60s of SDHP (53, 35) 60s of Double Unders 60s of Wallballs (20, 14) 60s of Calories on Bike 60s Rest
2018 11 21
GPP Strength Sumo Deadlift against a band: Build to a 1RM. Rest 2:00 WOD ”Thunder Struck” For time: 21 Squat Clean Thrusters (155, 105) 42 Bar Facing Burpees CFL Strength Sumo Deadlift: 5 x 5, adding weight if form permits. Reset between each rep. Rest 2:00. WOD For time: 30…
2018 11 19
GPP and CFL 11/17 WOD In a 30 Minute Window in Teams of 3: 4k Row Remaining time AMRAP: 30 Wallballs (20, 14) 30 Power Snatch (95, 65) 30 T2B CFL Options L3: (75, 55) L2: (14, 10) (65, 35) L1: (10, 8) (Hang Muscle Snatch w. an empty BB…
2018 11 17
GPP and CFL 11/16 WOD "Cindy" AMRAP 20: 5 Pull-ups 10 Push-ups 15 Air Squats L2: (Band Assisted Pull-ups) (Box Push-ups) L1: (Ring Rows (Box Push-ups)
2018 11 16
GPP 11/15 Strength Squat Clean: 3 x 2 @80% of Last Monday, every 60s. – reset between all reps 3 x 1 @85% of Last Monday, every 60s. WOD Partner WOD 5 Rounds, not for time: 200 Meter Sledpush (medium) 200 Meter Farmer Carry (70, 53) *Rest as needed *Split…
2018 11 15
GPP and CFL 11/14 WOD AMRAP 10: 20 Push Press (115, 75) 10 Lateral Burpees Over the Bar 250m Row Rest 2:00 AMRAP 10: 20 Hang Power Cleans (115, 75) 10 Burpee Pull-ups 250m Row Rx+:(Start each round w. 3/2 Bar Muscle-ups) CFL Options L3: (95, 65) L2: (75, 55)…
2018 11 14
GPP and CFL 11/13 Strength 1) Push-ups: 1 x Max Reps in 60s. Rx+:(1 x Max HSPU Any Style) Beginner: Box Push-ups 2a) DB Bench Press, neutral grip: 5 x 6-8. Rest 45s. – build in weight 2b) 1-Arm KB Rows: 5 x 10 ea. Rest 45s. – one weight…
2018 11 13
GPP & CFL 11/12 WOD "Andy" For time: 25 Thrusters (115, 75) 50 Box Jumps w. step down (24, 20) 75 Deadlifts (115, 75) 1.5 Mile Run 75 Deadlifts 50 Box Jumps 25 Thrusters Rx+:(Wear a 20# Vest) CFL Options L3: (95, 65) L2: (75, 55) (20, 14) L1: (65,…
2018 11 12
GPP 11/10 WOD Team Workout: Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Each teammate will perform reps together. Cycle the whole deck. Hearts: Burpees Diamonds: Mountain Climbers Spades: Air Squats Clubs: Sit Ups…
2018 11 10
GPP Strength Squat Clean: 8 x 2 @75% every 90s- reset between all reps WOD "Timebomb" In 12:00 50 Wallballs (20, 14) 40 Lateral Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs CFL Strength 8x3 @ 80% Front Squat every 90s WOD "Timebomb" In 12:00 50 Wallballs…
2018 11 08