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Author Archives: Rich Guidotti

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Wednesday, January 20, 2021

Posted on January 20, 2021 by Rich Guidotti
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Gross Strength 
Thruster Max Reps 1:00 (#5 heavier than last time)Rest 1:005 Rounds
WOD 
Deadlift (#275/#185)
HSPU (Open Standards)
3, 6, 9, 12, 15, 18…AMRAP: 15 Minutes
Posted in WOD | Leave a reply

Tuesday, January 19, 2021

Posted on January 19, 2021 by Rich Guidotti
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Gross Strength 
BSQ/PP 5 x 5 (Every 1:30)
WOD 
Air Squat (5, 10, 15, 20, 25…)
Ring Push-Up (2, 4, 6, 8, 10…)
AMRAP: 12 Minutes
Posted in WOD | Leave a reply

Monday, January 18, 2021

Posted on January 18, 2021 by Rich Guidotti
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Gross Strength 
PP 5 x 3 E3M
WOD 
Overhead Squat (#115/#75)
Burpee Over Bar
21, 15, 9 for time
Posted in WOD | Leave a reply

Sunday, January 17, 2021

Posted on January 17, 2021 by Rich Guidotti
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Gross Strength 
SDL/BP 5 x 8 (E3M) 
WOD 
Power Clean (#155/#105)
Pull-Up (Bar MU if you are up for it)
30, 20, 10 for time
Posted in WOD | Leave a reply

Saturday, January 16, 2021

Posted on January 16, 2021 by Rich Guidotti
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Gross Strength 
Overhead Squat: Work up to 1RM
WOD 
Regional WOD 11.3
21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)
Posted in WOD | Leave a reply

Friday, January 15, 2021

Posted on January 15, 2021 by Rich Guidotti
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Gross Strength 
SDL/P 5 x 8 (E3M)  
WOD 
Double Under: 50
Push Press: 30 (#75/#55)
Power Snatch: 15
5 Rounds for time
Posted in WOD | Leave a reply

Thursday, January 14, 2021

Posted on January 14, 2021 by Rich Guidotti
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WOD
The Seven 
Seven rounds of:
7 Handstand push-ups
135-pound Thruster, 7 reps
7 Knees to elbows
245-pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups 
Posted in WOD | Leave a reply

Wednesday, January 13, 2021

Posted on January 13, 2021 by Rich Guidotti
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Gross Strength 
Snatch: OTM 20 Minutes (Work-Up) 
WOD 
Flip Squat: 10 (#24kg/#16)
Shuttle Run: 20’/20’ 40’/40’
Pull-Up: 5
AMRAP: 20 Minutes
Posted in WOD | Leave a reply

Tuesday, January 12, 2021

Posted on January 12, 2021 by Rich Guidotti
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Gross Strength 
FSQ/PP 5 x 5 (Every 1:30)
WOD 
Dumbbell Snatch: 12 (1/1 x 6)
Overhead Walking Lunge 60’ – L (#50/#35) 
Overhead Walking Lunge 60’ – R
AMRAP: 12 Minutes
Posted in WOD | Leave a reply

Monday, January 11, 2021

Posted on January 11, 2021 by Rich Guidotti
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Gross Strength 
Thruster: Max Reps 1:00 (#115/#75)
Rest 1:00
5 Rounds
WOD 
:20/:10 x 40
AbMat Sit-Up
Toes to Bar
Swing (24kg/16kg)
Push-Up
(Cycle through)
Posted in WOD | Leave a reply

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