Wednesday 7.27.16 WOD
Monster Mash! WOD “Thanks to Uncle Byrnsey” 8min EMOM 15/12 Cal Row –90sec. Reset– 8min EMOM 15/12 Cal Assault Bike –90sec. Reset– 8min EMOM 15/12 Cal Row **Score every successful round –90sec. Reset– 8min EMOM 3 Burpee (Rx+ Bar MU, Rx PU, Scale Jumping PU) $ Out 2 Rounds 1min Max DUBs
Protected: Wednesday 8.27.16 WOD NOTES
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Tuesday 7.26.16 WOD
Dynamic Effort Lower WOD “Can I buy you a drink?” Every 90sec for 9 rounds: 2 Power Snatches (75%) –4min Reset– Every 90sec for 9 Rounds 2 Overhead Squats (75%) –4min Reset– 100 Front Squats for time (95,65,75,55) Everytime you break complete 5 HSPU **Score time of 100 Front Squats, 10min time cap $ Out […]
Protected: Tuesday 7.16.16 WOD NOTES
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Week of 7.25.16 Barbell Club
Conjugate Strength Tuesday 1. Hang Snatch (Reps 1-5 @ 70%, 6-10 @ 75%) 2. E2MOM: Deadlift + Clean + Hang Clean + Jerk Increase weight each complex 3. Front Box Squat – Single Red Band (6×2 @ 60% + 25%) 4. Overhead Squat (2×6 @ 70%) 5. Seated DB Press (8RM) Thursday 1. Snatch Balance (3×5 […]
Monday 7.25.16 WOD
Max Effort Upper WOD “Aqua Kelly” 5 Rounds 30 Calorie Row 30 Box Jumps (24,20) 30 Wallballs (20,14) $ Out Close Grip Bench (5RM)
Protected: Monday 7.25.16 WOD NOTES
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Sunday 7.24.16 WOD
Monster Mash! WOD #1 “Duece Duece” 22 T2B 22 Clean and Jerks (115,75,95,65) 200m Run –Rest 5min between WODs– WOD #2 “Feel the Burn” 4 Rounds 100m Sled Push 10 Burpee Box Jumps (24,20) **Sled, M add 90#, W add 65# $ Out 45 Ab Fall Outs **Barbell, Rings or Straight Leg
Protected: Sunday 7.24.16 WOD NOTES
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Saturday 7.23.16 WOD
WOD Partner Up! Or complete solo “PAINSTORM XXVI” For Total Reps + Cals in 39 minutes: Tabata Thrusters (95,65) 1 Minute Rest Tabata Pull-Ups 1 Minute Rest Tabata Cleans (135,95) 1 Minute Rest Tabata Ring Dips 1 Minute Rest Tabata Deadlifts (200,150) 1 Minute Rest Tabata Handstand Push-Ups 1 Minute Rest Tabata Kettlebell Swings (55,35) […]
