GPP
WOD
”Open WOD 14.4”
AMRAP 14:
60 Calorie Row
50 T2B
40 Wallballs
30 Cleans (135, 95)
WOD
”Open WOD 14.4”
AMRAP 14:
60 Calorie Row
50 T2B
40 Wallballs
30 Cleans (135, 95)
GPP and CFL 12/13
Strength
Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s.
WOD
Strength
Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s.
WOD
GPP and CFL
Strength
EMOM 10:
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%
WOD
Strength
EMOM 10:
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%
WOD
GPP
Strength
Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.
WOD
Strength
Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.
WOD
GPP
Strength
Jerk: 1RM. Rest 2:00
WOD
4 Rounds of:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)
Strength
Jerk: 1RM. Rest 2:00
WOD
4 Rounds of:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)
GPP
Strength
Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.
– Same Box as Monday
WOD
AMRAP 7:
Strength
Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.
– Same Box as Monday
WOD
AMRAP 7:
GPP and CFL
WOD
For total time:
Row 750m
50 Abmat Sit-ups
Rest 2:00
Row 750m
50 HR Push-ups
Rest 2:00
Row 750m
WOD
For total time:
Row 750m
50 Abmat Sit-ups
Rest 2:00
Row 750m
50 HR Push-ups
Rest 2:00
Row 750m
GPP and CFL
Skill
T2B or Knee Lifts: Accumulate Volume in 7 Minutes. Rest as needed between sets.
WOD
20 Minutes on the clock with 1 Kettlebell:
Skill
T2B or Knee Lifts: Accumulate Volume in 7 Minutes. Rest as needed between sets.
WOD
20 Minutes on the clock with 1 Kettlebell:
GPP
Strength
Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box
WOD
“Gameday”
For total time:
Strength
Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box
WOD
“Gameday”
For total time: