| Gross Strength |
| OHS 10 x 2 OTM (@3RM) |
| WOD |
| DL: 50 (#135/#95) Pull Up: 40 PP: 30 HSPU: 20 SN:10 For Time |
| Austere Track |
| Burpee Bar Touch: 10 (6” above reach) Pull-Up: 5 10 Rounds for time |
Saturday, May 30, 2020
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Author Archives: Rich Guidotti
Friday, May 29, 2020
| Gross Strength |
| TH 7 x 1 E3M (Heavy Single) |
| WOD |
| PCL&J: 15 (#185/#135) DU: 30 5 Rounds for time |
| Austere Track |
| Air Squat: 25Run: 20010 Rounds for time |
Thursday, May 28, 2020
| Gross Strength |
| PP 5 x 5 E3M (Set PR for 5RM) |
| WOD |
| OHS: 12 (#155/#105) Burpee over the bar: 10 5 Rounds for time |
| Austere Track |
| Sprint: 100MRest as needed10 Rounds |
Wednesday, May 27, 2020
| Gross Strength |
| FSQ 10 x 1 OTM (@3RM) |
| WOD |
| Swing: 50 (24kg/16kg) Burpee: 30 3 Rounds for time |
| Austere Track |
| Flip Squat: 20 (Choose weight) AbMat Sit-Up: 20 Toes to Bar: 10 5 Rounds for time |
Tuesday, May 26, 2020
| Gross Strength |
| DL Max Reps in 2:00 (#275/#185) |
| WOD |
| FSQ: 15 (From Ground) – #185/#120 Swing: 30 (32kg/24kg) Pull Up; 15 3 Rounds for time |
| Austere Track |
| Pistol 1/1 x 10 (20 Reps) Triceps Push-Up: 10 Rest 1:00 10 Rounds |
Monday, May 25, 2020
| Gross Strength |
| P 5 x 2 E3M (@3RM) |
| WOD |
| Row: 500M Run: 400M 4 Rounds for time |
| Austere Track |
| Run: 800M Roll., stretch and work on anything |
Sunday, May 24, 2020
| Gross Strength |
| BSQ 10 x 3 OTM (@5RM) |
| WOD |
| Murph w/Vest #20/#14 Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Air Squats Run 1 Mile |
Saturday, May 23, 2020
| Gross Strength |
| SDL 5 x 3 E3M (@5RM) |
| WOD |
| :20/:10 x 24 (Rotate though exercises) Ring Row (Feet on 20” box) Box Jump Ring Push-Up (Feet 20” Box) |
| Austere Track |
| :20/:10 x 24 (Rotate though exercises) Ring Row (Feet on 20” box) Box Jump Ring Push-Up (Feet 20” Box) Same as GPP |
Friday, May 22, 2020
| Gross Strength |
| BP 10 x 2 OTM (@3RM) |
| WOD |
| Randy SN: 75 (#75/#55) For time Then Row 1k Score Randy, 1K, and total time. |
| Austere Track |
| Run: 4 Miles for time |
Thursday, May 21, 2020
| Gross Strength |
| OHS 7 x 1 E3M (@3RM) |
| WOD |
| Dumbbell Deadlift Dumbbell High Hang Clean Dumbbell Front Squat Dumbbell Shoulder to Overhead C2B Pull-Up: 5 AMRAP: 20 Minutes |
| Austere Track |
| Hand to Hand Swing: 50 (Choose weight) KB Press Right: 25 KB Press Left: 25 AbMat Sit-Up: 50 3 Rounds for time |
