GPP 10/26
Strength/Skill
Every 90 seconds for 10 sets
Bear Complex
(1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press)
3 reps unbroken
Strength/Skill
Every 90 seconds for 10 sets
Bear Complex
(1 power clean, 1 front squat, 1 push press, 1 back squat, 1 push press)
3 reps unbroken
CFL 10/26
Strength/Skill
EMOM x 10
3 Thrusters
WOD
"The Chief"
3 DB power cleans (95/65)
6 push ups
9 air squats
Strength/Skill
EMOM x 10
3 Thrusters
WOD
"The Chief"
3 DB power cleans (95/65)
6 push ups
9 air squats
10/25
AEROBIC CAPACITY
3 Rounds
500m Row
400m Run
Rest 3 minutes between
Practice Gymnastics
C2B/RMU/BMU
1:30 on 1:30 off
AEROBIC CAPACITY
3 Rounds
500m Row
400m Run
Rest 3 minutes between
Practice Gymnastics
C2B/RMU/BMU
1:30 on 1:30 off
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GPP 10/24
Strength/Skill
15 minutes for 3RM Deadlift
WOD
For Time
"Diane"
21-15-9
Deadlifts (225/155)
HSPU
Strength/Skill
15 minutes for 3RM Deadlift
WOD
For Time
"Diane"
21-15-9
Deadlifts (225/155)
HSPU
CFL 10/24
Strength/Skill
Deadlift
5-5-5-5-5
moderate to heavy
WOD
Modified "Diane"
21-15-9
Deadlifts
Push Ups
Strength/Skill
Deadlift
5-5-5-5-5
moderate to heavy
WOD
Modified "Diane"
21-15-9
Deadlifts
Push Ups
GPP 10/23
Strength/Skill
2 position Squat Clean (ground to knee, ground to power) with 2 sec pause
Build over 12 minutes
WOD
AMRAP 18
Strength/Skill
2 position Squat Clean (ground to knee, ground to power) with 2 sec pause
Build over 12 minutes
WOD
AMRAP 18
CFL 10/23
Strength/Skill
5-5-3-3-1 Back Rack Back Squat (building in #)
WOD
AMRAP 18
2-4-6-8-10-12
Med Ball Clean
Ring Row/Pull Up
Strength/Skill
5-5-3-3-1 Back Rack Back Squat (building in #)
WOD
AMRAP 18
2-4-6-8-10-12
Med Ball Clean
Ring Row/Pull Up
GPP 10/22
Strength/Skill
15 minutes to find 3RM Bench Press
WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (70/53)
1-2-3-4-5-6-7-8-9-10 S2O (135/95)
Strength/Skill
15 minutes to find 3RM Bench Press
WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (70/53)
1-2-3-4-5-6-7-8-9-10 S2O (135/95)