| 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 |
Wednesday, January 20, 2021
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Author Archives: Rich Guidotti
Tuesday, January 19, 2021
| 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 |
Monday, January 18, 2021
| Gross Strength |
| PP 5 x 3 E3M |
| WOD |
| Overhead Squat (#115/#75) Burpee Over Bar 21, 15, 9 for time |
Sunday, January 17, 2021
| 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 |
Saturday, January 16, 2021
| 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”) |
Friday, January 15, 2021
| Gross Strength |
| SDL/P 5 x 8 (E3M) |
| WOD |
| Double Under: 50 Push Press: 30 (#75/#55) Power Snatch: 15 5 Rounds for time |
Thursday, January 14, 2021
| 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 |
Wednesday, January 13, 2021
| 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 |
Tuesday, January 12, 2021
| 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 |
Monday, January 11, 2021
| 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) |
