| Gross Strength |
| RDL 5 X 3 E2M (@90% of 3RM) |
| WOD |
| Complete as many rounds as possible in 20 minutes of: 2 muscle-ups 4 handstand push-ups 8 kettlebell swings ♀ 1.5-pood kettlebell ♂ 2-pood kettlebell |
Saturday, January 28, 2023
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Author Archives: Rich Guidotti
Friday, January 27, 2023
| Gross Strength |
| PP 5 x 5 E2M (Set 5RM) |
| WOD |
| Power Clean: 3 (#155/#105) Rack Lunge Step: 6 Burpee over bar: 9 AMRAP: 10 Minutes |
Thursday January 26, 2023
| Gross Strength |
| OHS 10 x 10 E2M GVT (@70% of 2RM) |
| WOD |
| Swing (24kg) Ball Slam (#30/#20) Box Jump (24”/20”) 21, 15, 9, 9, 15, 21 for time |
Wednesday, January 25, 2023
| Gross Strength |
| SDL Set 1 RM |
| WOD |
| Row: 1500M, 1000M, 500M Double Under: 300, 200, 100 For time |
Tuesday, January 24, 2023
| Gross Strength |
| P 5 x 8 E2M (Set 9RM) |
| WOD |
| Fran Thruster (#95/#65) Pull-up 21, 15, 9 for time Cap 7 Minutes |
Monday, January 23, 2023
| Gross Strength |
| FSQ 7 x 3 E2M (@90+ of 3RM) |
| WOD |
| Max Effort :30/:30r Air Squat Push-Up AbMat Sit-up 7 Rounds |
Sunday, January 22, 2023
| Gross Strength |
| DL 5 x 2 E2M (@ 90%+ of 2RM) |
| WOD |
| Row: 500M Dumbbell Push Press (#50/#35) Pull-Up Ring Push-up 21, 15, 9 for time |
Saturday, January 21, 2023
| Gross Strength |
| BP 10 x 2 OTM (@95% of 2RM) |
| WOD |
| DL: 3 (#225/#155) CL: 3 FSQ: 3 S2O: 3 AMRAP 12 Minutes |
Friday, January 20, 2023
| Gross Strength |
| BSQ 5 x 8 E2M Set 8RM |
| WOD |
| Overhead Squat (#155/#105) Bar Facing Burpee Dumbbell Push Press (#50/#35) 21, 15, 9 for time |
Thursday, January 19, 2023
| Gross Strength |
| RDL 10 x 1 OTM HAP |
| WOD |
| Fight Gone Bad |
Chemical City CrossFit 