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Posts by GG

WOD 04.22.18

WOD 04.22.18

Strength Strict Press 4-4-4-4 @ 65% 1RM *10 Shoulder taps between each set/scale :30 sec handstand hold 4 Rds: 10...

WOD 04.21.18

WOD 04.21.18

Partner WOD 50-40-30-20-10 Push Press 115/85# Burpees Over your planking partner Pull-ups GHD situps *100 Double Unders after each set(finish...

WOD 04.20.18

WOD 04.20.18

Metcon 1 Rope climb 800 m run 2 rope climbs 600 m run 3 rope climbs 400 m run 4...

WOD 04.19.18

WOD 04.19.18

Skill Work Squat Cleans Points of focus: – Finish with the hips(full extension) – Pull yourself under the bar Metcon...

WOD 04.18.18

WOD 04.18.18

Core Strength/Warmup Warmup: Run,Row,Skills & Drills(coach’s choice) – then – 2 Rounds FOR QUALITY 10 sec hollow holds 10 tuck...

WOD 04.17.18

WOD 04.17.18

Gymnastics skill/Strength Max reps unbroken kipping/butterfly pull-ups Metcon 5 RFT: 25 feet(1 length of gym) OH walking lunge 135/95# 20...

WOD 04.16.18

WOD 04.16.18

Strength 10 min EMOM: 2 Back Squats (Heavy, around 80% of !RM) Metcon All for Time: 3 rounds 30 Cal...

WOD 04.15.18

WOD 04.15.18

Strength Bench Press – normal grip + narrow grip 8-8-8 Metcon 15 Min AMRAP: 12 T2B 12 Goblet Squat 55/35#...

WOD 04.14.18

WOD 04.14.18

HERO WOD “Lumberjack 20” For Time: 20 deadlifts 275/185 Run 400 m 20 kettlebell swings 70/55 lbs Run 400 m...

WOD 04.13.18

WOD 04.13.18

Metcon 10 Rounds For Time: 6 Power clean 155/105# 200m Run (IF RAINING: Bar-facing burpees, Descending from 10-1) Accessory GHD...