| Gross Strength (GS) |
| P 5 x 12 E3M |
| WOD (GPP) |
| Box Jump over : 10 Dumbbell Push Press: 10 (#45/#30) Rest 1:00 10 Rounds |
Thursday March 21, 2019
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Category Archives: WOD
Wednesday March 20, 2019
| Gross Strength (GS) |
| BSQ 5 x 2 E3M |
| WOD (GPP) |
| Swinging Cindy Pull-Up: 5 Push-Up: 10 Swing: 15 (24kg/16kg) AMRAP: 12 Minutes |
Tuesday March 19, 2019
| Gross Strength (GS) |
| PCL 1 x 20 RM |
| WOD (GPP) |
| :20/:10 x 8 (Alternate Exercises) Thruster (#95/#65) Pull-Up Rest 1:00 :20/:10 x 8 (Alternate Exercises) Thruster (#115/#75) Pull-Up Rest 1:00 :20/:10 x 8 (Alternate Exercises) Thruster (#135/#95) Pull-Up |
Monday March 18, 2019
| Gross Strength (GS) |
| BP 10 x 1 OTM |
| WOD (GPP) |
| Power Clean: 3 (#135/#95) Front Squat: 6 T2B: 9 AMRAP: 3:00 Rest 1:00 5 Rounds Or Redo 19.4 |
Sunday March 17, 2019
| Gross Strength (GS) |
| OHS 10 x 3 OTM |
| WOD (GPP) |
| Sumo Deadlift High Pull: 12 (#115/#75) Ball Slam: 10 (#30/#20) 5 Rounds for time |
Saturday March 16, 2019
| Gross Strength (GS) |
| SDL Max Reps |
| WOD (GPP) |
| TBD |
Friday March 15, 2019
| Gross Strength (GS) |
| PP 10 x 2 OTM |
| WOD (GPP) |
| Open 19.4 For total time: 3 rounds of: 10 snatches 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes |
Thursday March 14, 2019
| Gross Strength (GS) |
| FSQ 5 x 5 E3M |
| WOD (GPP) |
| Box Jump: 12 (24”/20”) SDLHP: 12 (#95/#65) Push-Press: 8 7 Rounds for time |
Wednesday March 13, 2019
| Gross Strength (GS) |
| DL 10 x 2 (At 3RM and above) OTM |
| WOD (GPP) |
| Thruster: 10 (#95/#65) C2B: 10 Thruster: 9 (#95/65) C2B: 9 Thruster: 8 (#115/#75) C2B: 8 Thruster: 7 (#115/#75) C2B: 7 Thruster: 6 (#135/#95) C2B: 6 Thruster: 5 (#135/#95) C2B: 6 Thruster: 4 (#155/#105) C2B: 4 Thruster: 3 (#155/#105) C2B: 3 Thruster: 2 (#185/#120) C2B: 2 Thruster: 1 (#185/#120) C2B: 1 For time (12:00 Cap) |
Tuesday March 12, 2019
| Gross Strength (GS) |
| P 10 x 1 (At 2RM and above) |
| WOD (GPP) |
| FSQ: 3 (#155/#120 – From ground) Burpee over bar: 6 American Swing: 9 (32kg/24kg) AMRAP: 10 Minutes |
