Daily WODs

Friday, September 8, 2017

September 8, 2017

10 Minutes Handstand Progressions
or Muscle Up Progressions

3 Minutes Each, 1 Minute Rest Between:
Ski Cals
Burpee BJO 24/20″
AirDyne
Alt DB Snatch 55/30 (Rx+ 70/45)


Thursday, September 7, 2017

September 7, 2017

Box Squat 5-3-3-2-1

12 Minutes Partner Sled Push or Pull For Max Distance
Push 135/45 (Rx+ 180/90)
Pull 205/115 (Rx+ 250/165)


Wednesday, September 6, 2017

September 6, 2017

5-5-3-3-3 Pause Bench
2×10 Close Grip TnG Bench

For Time:
2 Rope Climbs
40 KB Snatch 44/26
50 Double Unders
2 Rope Climbs
50 Double Unders
40 KB Snatch 44/26
2 Rope Climbs

Rx+
For Time:
5 Rope Climbs
35 Double KB Snatch 35/18s
100 Double Unders
5 Rope Climbs
100 Double Unders
35 Double KB Snatch 35/18s
5 Rope Climbs


Tuesday, September 5, 2017

September 5, 2017

3-4 Rounds:
8 Box Jump
12 MB Hollow Rock
12 Back Ext.

4 Rounds Ea for Time:
.5/.4mi AirDyne
400m Run
15 Full ROM Rope Slam*
Rest 2:1

*Hands below knees to overhead with hips 100% open


Monday, September 4, 2017

September 4, 2017

Labor Day

GPP Team Trevor
In A Team of 4,
2 working at a time:
200 Pull Ups
250 Push Ups
300 Sit Ups
350 Air Squats

Rx+ (≈75 pull ups, ≈100 push ups each!!!)
Team Trevor
In A Team of 4,
2 working at a time:
300 Pull Ups
400 Push Ups
500 Sit Ups
600 Air Squats


Saturday, September 2, 2017

September 2, 2017

Find Max Clean and Jerk in 15 Minutes

AMRAP 20 Minutes:
1 Rope Climb
5 Push Press Heavy @75% of Max C&J^
200m Run

Rx+
AMRAP 20 Minutes:
4/3 Bar Muscle Up
5 Power Snatch 115/78
200m Run


Friday, September 1, 2017

September 1, 2017

10 Minute Sled Indian Run 45/0
In a team of 3 push the sled continuously rotating in order.
Run with your team when not pushing.

4 Rounds, 1 Minute Each:
AirDyne Cals
KB Snatch 44/26 (Rx+53/35)
Ski Erg Cals
Sit Up


Thursday, August 31, 2017

August 31, 2017

5×5 Bench 75-80%

3 Rounds:
90 sec Press*
90 sec Row Cals
90 sec Rest
Transition during press and
spend full 90sec rowing HAM

*Rotate press exercise each round
GPP
1) Dips (Scaled Jump RD)
2) Push Ups
3) DB Shoulder Press .35BW

Rx+
1) Handstand Push Ups
2) Dips
3) DB Shoulder Press .45BW
(Rx++ Do Strict HSPU/Dip if possible)


Wednesday, August 30, 2017

August 30, 2017

5×3 Pause Squat

Rx+
5×3 Pause Overhead Squat

Alternate For Time:
25-20-15-10-5 Wall Ball
10-20-30-40-50 Double Unders
or 2x Heavy Rope

Rx+
Alternate for time:
25-50-75-100 Double Unders
12-9-6-3 Squat Clean*

*Add weight each round
Men 135/185/205/225
Women 93/113/123/133


Tuesday, August 29, 2017

August 29, 2017

4 Rounds:
100m Sled Pull .75BW
Rest ≈ 90sec

AMRAP 5 Minutes
5 Pull Up
5 Burpee

1000m Row