| Gross Strength |
| Toes to Bar: 10 Ring Push-Up: 10 5 Rounds for completion |
| WOD |
| Holleyman 30 rounds for time of: 5 Wall ball shots, 20-pound ball 3 Handstand push-ups 225-pound Power clean, 1 rep |
Saturday, May 21, 2022
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Author Archives: Rich Guidotti
Friday, May 20, 2022
| Gross Strength |
| Pause Back Squat – Pause 5 Seconds in the bottom 10 Sets of 3 Reps Work-Up |
| WOD |
| HSN: 7 (#155/#105) Pull Up; 14 Push Up: 21 4 Rounds for time |
Thursday, May 19, 2022
| Gross Strength |
| Power Clean OTM 20 Minutes (Work-up) |
| WOD |
| Swing: 12 (24kg/16kg) Burpee: 7 AMRAP: 5:00 Rest 1:00 |
Wednesday, May 18, 2022
| Gross Strength |
| Narrow Grip Bench Press 10 Sets of 3 Reps HAP |
| WOD |
| DL/CL/FSQ/J (#185/#120) AMRAP: 3:00 Rest 1 Minute 5 Rounds |
Tuesday, May 17, 2022
| Gross Strength |
| Overhead Squat 5 Sets of 5 Reps HAP |
| WOD |
| Run: 400 Pull Up: 20 Air Squat: 50 3 Rounds for time |
Monday, May 16, 2022
| Gross Strength |
| Deficit DL (From 2” Plate) 7 Sets of 3 Reps Work-up |
| WOD |
| FSQ: 12 (#135/#95) T2B: 12 Run: 200 AMRAP: 20 Minutes |
Sunday, May 15, 2022
| Gross Strength |
| Push Press 10 Sets of 10 Reps HAP |
| WOD |
| Dumbbell Thruster: 18 (#35/#25) Ring Dip: 10 5 Rounds for time |
Saturday, May 14, 2022
| Gross Strength |
| Tabata Air Squat :20/:10 x 8 |
| WOD |
| DBSN (#70/#50) 1/1 x 10 Dip: 10 Goblet Squat: 10 5 Rounds for time |
Friday, May 13, 2022
| Gross Strength |
| Romanian Deadlift 10 Sets of 2 Reps HAP |
| WOD |
| Thruster: 30 (#95/#65) Thruster: 20 (#135/#95) Thruster: 10 (#155/#105) For time |
Thursday, May 12, 2022
| Gross Strength |
| Dip: 5 Ring Push-Up: 5 OTM 10 Minutes |
| WOD |
| Row: 1,000M PCL: 50 (#115/#75) T2B: 30 For time |
Chemical City CrossFit 