Tag Archives: GTO

0929:

WU: 10 minutes GTO (C&J or split jerk, push press)  – start light and work up to 60% of ME. STRENGTH: Super Bench – 1X20@50% 1X15@60% 1×10@70% 2×3@90% WOD1: 8 min Amrap 5 GTO (use original wt. at 60% 4 OTBB 8 TTB   WOD2: 6+ min EMOM – grow your BB 10-20lb each minute… Read More »

0829:

WU: 5-minute amrap – 10 sec Olympic stretch, 3 close position push ups, 30 MT climbers, 10 arm haulers, 10 monkey squats. 10 standing high jump. WOD: 21 15 9 – GA 21 15 9 GTO 15 9 6 pull ups GTO 135/95 Pull ups STRENGTH: Sumo DL 8X2 @ 80%

0782:

WU: roll hamstring/quad – lat/t-spine Skill: 15 minutes to work GTO to working load WOD: 10 MIN EMOM 1-10 ladder GTO 2/3 BW or? GA: scale load make all the reps! STRENGTH: B. Squat 8X2 @ 85%

0747: Friday Assault 1

Labor Day Hours 8,9AM only. DFM Teen S&C at 10AM WU: Bring a towel and dry cloths. WOD: Friday beach Assault • 10 GTO 135/95 • 25 pull ups • 12 burpees • Run to top of dog beach (via river route) • 200 squats • Run to box or get wet first • If… Read More »