August 28, 2020 Friday

Choose a weight you can hold onto unbroken without “at all cost” reps. Complete each set of the complex unbroken. 12 sets of the complex is going to get spicy! Be conservative on the weight today, you can always add slightly if you’ve got more in the tank, but we want to avoid having to strip weight off in the middle of the workout. Be ready for that slap in the face about half way through the workout, if you're not feeling that slap in the face feeling then think about increasing weight half way through.

GDFIT30 PARTNER WOD

Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice. Static Hold Ideas: Wall Sit Plank Hold Hollow Hold Superman Hold 20 Min. HARD CAP. Work Fast in the transitions and keep that row UNDER 2:30!


August 27, 2020 Thursday

We'll be setting our monitors to 40 minutes & rowing, skiing, or biking for max meters. This week's Dog Days of Summer Challenge is 40k meters, use today to go toward those meters! Use the pacing number on your monitor to help keep yourself accountable. 70-75% sustained effort is the goal, this should be a 'barely able to talk' pace.

GDFIT30 WOD

Suggested 14 Min Cap. Hard Cap 20 Mins.


August 26, 2020 Wednesday

We last did this 7/24/18 This is a classic benchmark WOD! This is a real grip killer. KBSs should be done UB all sets & PullUps normally in 3 sets or less. However, w/ a 15 min cap & a benchmark WOD....if you want to push it in struggling w/ singles on the PullUps then go for it! Fittest Athletes will be under 10 mins & a good challenge for many of us will be sub 12 mins Scaling options 300m run if 400m will take 2:30+ A KB that allows to go unbroken, Russian KBS if going overhead isn't happening today Banded PullUps will be the preferred option today, Jumping PullUps or Bentover Rows are good options as well

Finisher

Options 1 mile run 2k row 2k ski 4k bike erg

GDFIT30 WOD

7:00 Hard Cap on Part 2. Score is Cals and Time on Part 2.


August 25, 2020 Tuesday

Plan to increase weight from last week. % is still meant to be off of your 2 RM. Building to heavy in the Deadlift and aiming for 2 or 3 more reps on the last set. Athletes will perform 2 sets of 2 reps at a moderate and moderately heavy load. The last set will be heavy for 2 or more reps. We should see athletes get about 2-3 more reps here. Athletes will take a few jumps to build to their working sets. The first two sets should be challenging but only two reps so athletes should not have a very difficult time. The last set will really challenge athletes and we will probably not see any touch and go style reps.

Plan to increase weight from last week. % is still meant to be off of your 2 RM. Building to heavy in the Deadlift and aiming for 2 or 3 more reps on the last set. Athletes will perform 2 sets of 2 reps at a moderate and moderately heavy load. The last set will be heavy for 2 or more reps. We should see athletes get about 2-3 more reps here. Athletes will take a few jumps to build to their working sets. The first two sets should be challenging but only two reps so athletes should not have a very difficult time. The last set will really challenge athletes and we will probably not see any touch and go style reps.

Plan to increase weight from last week. % is still meant to be off of your 2 RM. Building to heavy in the Deadlift and aiming for 2 or 3 more reps on the last set. Athletes will perform 2 sets of 2 reps at a moderate and moderately heavy load. The last set will be heavy for 2 or more reps. We should see athletes get about 2-3 more reps here. Athletes will take a few jumps to build to their working sets. The first two sets should be challenging but only two reps so athletes should not have a very difficult time. The last set will really challenge athletes and we will probably not see any touch and go style reps.

This is meant to be fast and keep the barbell movements unbroken and use the Burpees as the rest. The back rack may be tough for some athletes in the Thruster due to mobility so you can switch to the front rack if necessary. More experienced athletes can try to go unbroken from the Lunges to the Thrusters. The goal is to move fast on the barbell movements and use the Burpees to recover (as crazy as that sounds). The goal is to feel fast and not just go for the prescribed weight. Choose a weight you can perform unbroken in the Lunge and Thruster if you were fresh. We’re going to give a 15:00 cap for the workout but you should be aiming for less than 14:00. Plan for 2:30 or less per round

GDFIT30 WOD


August 24, 2020 Monday

This skill session is to get closer to higher levels of inversion and also figure out options for the HSPU in the workout. In 10 minutes athletes will alternate between a Handstand movement and rowing. The first minute will be either a HS hold or walking practice. The second minute will be an easy pace row to keep athletes warm and offset the push with a pull.. Modify the HS Hold to DB OverheadHold or HS Walk practice

The Row is meant to be done quick and not a recovery in the workout. We are looking for athletes to finish the Row in just over a minute. The 10 HSPU can be completed unbroken for experienced athletes. No more than 2 sets for the HSPU for all scaling options. The DB Snatch and Wall Balls should be completed unbroken every round. Athletes can really push their score today with quick transitions between movements as opposed to waiting longer to rest and go unbroken. Look to complete 4+ rounds Scale the HSPUs to 1-2 AbMats or Hand Release Push Ups. If you have some HSPUs but 10 will take you more than 2 sets to complete then splitting them w/ a scaled option is your option today

GDFIT30 WOD


August 22, 2020 Saturday

30 singles HPC should be UB You go I go = 1 rd each Time cap = 25 min


August 21, 2020 Friday

After every set perform 10 WallBalls! 20/14#

You choose your machine today for max meters

GDFIT30 WOD

12:00 CAP


August 20, 2020 Thursday

After 5 minutes go right into 5 minutes of max bike cals

2 min rest then repeat

After 2 min rest After 5 minutes go right into 5 minutes of max bike cals

GDFIT30 WOD


August 19, 2020 Wednesday

Building in weight from last week’s Back Squats We are progressing in the Back Squats from last week’s sets of 6 to sets of 4 at a slightly heavier weight each set. We are still working off our 2RM Back Squat. If that is unknown it is ok to go by feel No fails today! You should be able to work through the first set at a moderate weight (could complete 8-10 reps), Second set at a slightly heavier moderate weight (could still complete 8-10 reps) The last set at a moderate-heavy weight (could complete 4-8 reps).

Building in weight from last week’s Back Squats We are progressing in the Back Squats from last week’s sets of 6 to sets of 4 at a slightly heavier weight each set. We are still working off our 2RM Back Squat. If that is unknown it is ok to go by feel No fails today! You should be able to work through the first set at a moderate weight (could complete 8-10 reps), Second set at a slightly heavier moderate weight (could still complete 8-10 reps) The last set at a moderate-heavy weight (could complete 4-8 reps).

4-10 reps, not to failure Building in weight from last week’s Back Squats We are progressing in the Back Squats from last week’s sets of 6 to sets of 4 at a slightly heavier weight each set. We are still working off our 2RM Back Squat. If that is unknown it is ok to go by feel No fails today! You should be able to work through the first set at a moderate weight (could complete 8-10 reps), Second set at a slightly heavier moderate weight (could still complete 8-10 reps) The last set at a moderate-heavy weight (could complete 4-8 reps).

You must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep Can you hold onto the barbell unbroken for all sets of C&J?! The goal is to hold onto the barbell for all 5 reps each round before hitting the Burpees- that task is not for the faint of heart, but it is definitely possible! Can any of you go sub 6 minutes?! 15 min cap but sub 10 minutes is doable for many today

GDFIT30 WOD


August 18, 2020 Tuesday

Push the pace on the ski erg, you're only doing it once! The KBSs are meant to be heavy & unbroken. Plan for fast transitions & careful w/ your grip...it can get grippy especially if you're squeezing down on your jump rope handles (dont do this). RX+ today will be UB DUs, but if you are tripping up then stay calm & dont lose it. Regroup & begin again. Scale to 100 Single Unders as needed 15 min cap