Sunday 8.28.16 WOD
Monster Mash WOD For time: 27-21-15-9 Wall balls 20,14 Clean & Jerk 95/65 –3min Rest– 400m run 9 Rope Climbs, 15 ft 400m run 6 Bar Muscle-ups 400m run 3 Ring Muscle-Ups –3min Rest– 25 HSPU 50 Abmat Sit-ups $ Out 27-21-15-9 MB Sit Ups Back Extentions
Protected: Sunday 8.28.16 WOD NOTES
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Saturday 8.27.16 WOD
Partner Up! WOD “Herbie” Teams of 2 20min AMRAP 60 Cal Row, 60 Deadlifts 50 Cal Row, 50 Hang Cleans 40 Calorie Row, 40 Barbell Lunges 30 Calorie Row, 30 STOH 20 Calorie Row, 200 Meter Run ** 155,105 across all barbell movements **Lunges, back racked **Score total reps $ Out Have a great weekend! […]
Protected: Saturday 8.27.16 WOD NOTES
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Friday 8.26.16 WOD
Max Effort Upper WOD Happy 44th Birthday Steve Greger “S.M.F.G.” For Max Weight: In 4:44W/3:33M min complete: For Max Weight: In 4:44W/3:33M min complete: 44 cal Assault Bike –Then– For Max Load: 11 Rounds 1 Power Clean 1 Hang Power Clean 1 Front Squat 1 Jerk **There is a total time cap of 19min for […]
Protected: Friday 8.26.16 WOD NOTES
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Thursday 8.25.16 WOD
Dynamic Effort Lower WOD Happy 25th Birthday Stephanie Siravo! “Quarter Life Crisis” 25 Power Snatches (75,55) 1000m Row 50 Overhead Squats (75,55) 1000m Row 25 Power Snatches **20min time cap $ Out Snatch Balance (6×3) **Build across to a moderate weight, no fails
Protected: Thursday 8.25.16 WOD NOTES
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Wednesday 8.24.16 WOD
Monster Mash! WOD “Filthy Fifty” For Time: 50 Box jumps (24,20) 50 Jumping pull-ups 50 Kettlebell swings (35,25) 50 Steps Walking Lunge (L+R=2) 50 Knees to elbows 50 Push press (45,35) 50 Standing Weighted Back Wxtensions (45,35) 50 Wall ball shots (20,14) 50 Burpees 50 Double unders (x3) **35min time cap $ Out 100 Barbell […]
Protected: Wednesday 8.24.16 WOD NOTES
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