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Category Archives: WOD

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Saturday, January 7, 2023

Posted on January 7, 2023 by Rich Guidotti
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Gross Strength 
SDL 5 x 5 E2M (HAP)
WOD 
FSQ (#155/#105)
Ring Push-up
Pull-up
30, 20, 10 for time
Posted in WOD | Leave a reply

Friday, January 6, 2023

Posted on January 6, 2023 by Rich Guidotti
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Gross Strength 
P 10 x 10 E2M GVT (@70% of 2RM)
WOD 
Burpee over Bar
OHS (#135/#95)
21, 15, 9 for time
Posted in WOD | Leave a reply

Thursday, January 5, 2023

Posted on January 5, 2023 by Rich Guidotti
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Gross Strength 
FSQ Set 1 RM 
WOD 
Row: 1000M
Power Clean: 30 (#185/#120)
For time
Posted in WOD | Leave a reply

Wednesday, January 4, 2023

Posted on January 4, 2023 by Rich Guidotti
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Gross Strength 
DL 5 x 8 E2M (Set 8RM)
WOD 
American Swing (32kg/24kg)
Pull-up
21, 18, 15, 12, 9, 6, 3 for time
Posted in WOD | Leave a reply

Tuesday, January 3, 2023

Posted on January 3, 2023 by Rich Guidotti
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Gross Strength 
BP 7 x 3 E2M (HAP)
WOD 
Interval OTM 12 Minutes
PCL: 10 (#155/#105)
HSPU: 10
T2B: 10
Cycle through exercises
Posted in WOD | Leave a reply

Monday, January 2, 2023

Posted on January 2, 2023 by Rich Guidotti
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Gross Strength 
BSQ 5 x 2 E2M (@90% of 2RM)
WOD 
Muscle Clean and Press: 10 (#75/#55)
Bent over Row: 10
Burpee over Bar: 10
Thruster: 10
AMRAP: 10 Minutes
Posted in WOD | Leave a reply

Sunday, January 1, 2023

Posted on January 1, 2023 by Rich Guidotti
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Gross Strength 
RDL 10 x 2 OTM (HAP)
WOD 
Amanda .45
13-11-9-7-5 reps for time of:
Muscle-ups
Squat Snatches
M 135 lb.   F 95 lb.
Posted in WOD | Leave a reply

Saturday, December 31, 2022

Posted on December 31, 2022 by Rich Guidotti
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Gross Strength 
PP 5 x 8 E2M (Set 8RM)
WOD 
WOD #1 Baseline Set PR
Row: 500
Squat: 40
Sit Up: 30
Push Up: 20
Pull Up: 10
For time

Then

WOD #2
Power Clean + Split Jerk – Alternate Feet: 10 (#115/#75)
Muscle Up: 3
5 Rounds for time
Posted in WOD | Leave a reply

Friday, December 30, 2022

Posted on December 30, 2022 by Rich Guidotti
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Gross Strength 
OHS 10 x 1 OTM (@90% or above of 1RM)
WOD 
Box Jump 15 (24”/20”)
American Swings: 10 (32kg/24kg)
Bar MU: 5
AMRAP: 20 Minutes
Posted in WOD | Leave a reply

Thursday, December 29, 2022

Posted on December 29, 2022 by Rich Guidotti
Reply
Gross Strength 
SDL 5 X 3 E2M (HAP)
WOD 
Bench Press (#115/#75): Max Reps – 1:00
Rest 1:00
Row: Max Calories – 1:00
Rest 1:00
Air Squat – Max Reps – 1:00
Rest 1:00
5 Rounds
Posted in WOD | Leave a reply

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