Saturday 1.28.17 WOD
Announcement NEW WEEKEND WOD TIMES START TODAY click here to read more Partner Up! Mobility WOD “Athena” Teams of 2: 150 Calorie Bike 100 Calorie Row 75 Box Jump Overs (24,20.24.20) 50 Clean & Jerks (135,95,115,75) 10 Rope Climbs (15′) **40min time cap $ Out Have a great weekend WOD NOTES
Protected: Saturday 1.28.17 WOD NOTES
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Friday 1.27.17 WOD
Max Effort Upper Mobility: 5min WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – […]
Protected: Friday 1.27.17 WOD NOTES
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1.26.17 Box Brief
Thursday 1.26.17 WOD
Dynamic Effort Lower Mobility WOD “Dionysus“ 2 Rounds 21 Overhead Squats (75,55,65,45) 21 C2B 21 Power Snatch (75,55,65,45) 21 Box Jumps (24,20,24,20) $Out Back Squat (6×4 @ 60%) WOD NOTES
Protected: Thursday 1.26.17 WOD NOTES
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Wednesday 1.25.17 WOD
Monster Mash! Mobility WOD Happy Birthday Ray Singson “The Ray Protocol” 3min AMRAP 21 Deadlifts (155,105) 21 Burpees Over Erg Max Cal Row –3min Rest 3min ARMAP 18 Deadlifts (185,135) 18 Burpees Over Erg Max Cal Row –3min Rest– 3min AMRAP 15 Deadlifts (225,155) 15 Burpees Over Erg Max Cal Row –3min Rest 3min AMRAP […]
Protected: Wednesday 1.25.17 WOD NOTES
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Tuesday 1.24.16 WOD
Dynamic Effort Upper Mobility WOD “Annie On A Boat” 50-40-30-20-10 Cal Row Dubs (x3) **Last completed 6.8.16 $ Out Sumo Deadlift High Pull (12×2 @ 70%) WOD NOTES