Gross Strength |
SDL 5 x 5 E2M (HAP) |
WOD |
FSQ (#155/#105) Ring Push-up Pull-up 30, 20, 10 for time |
Saturday, January 7, 2023
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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 |
Gross Strength |
P 10 x 10 E2M GVT (@70% of 2RM) |
WOD |
Burpee over Bar OHS (#135/#95) 21, 15, 9 for time |
Gross Strength |
FSQ Set 1 RM |
WOD |
Row: 1000M Power Clean: 30 (#185/#120) For time |
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 |
Gross Strength |
BP 7 x 3 E2M (HAP) |
WOD |
Interval OTM 12 Minutes PCL: 10 (#155/#105) HSPU: 10 T2B: 10 Cycle through exercises |
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 |
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. |
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 |
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 |
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 |