GPP 10/24

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

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

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

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)

CFL 10/22

Strength/Skill
15 minutes to find 5RM Bench Press

WOD
For Time
10-9-8-7-6-5-4-3-2-1 KBS (53/35)
1-2-3-4-5-6-7-8-9-10 S2O (95/65)

Monday 10/15

WOD
For time:
800 Meter Run
15 Ground to Overhead (135/95 lbs)
15 Ring rows
800 Meter Run
15 Ring rows
15 Ground to Overhead (135/95 lbs)

Monday 10/15

WOD
For time:
800 Meter Run
20 Alternating Single-Arm Dumbbell Snatches
15 ring rows
800 Meter Run
20 Alternating Single-Arm Dumbbell Snatches

Monday 10/8 - Columbus Day
Strength:
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Monday 10/8
Strength:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111