Protected: Saturday 8.6.16 WOD NOTES
There is no excerpt because this is a protected post.
Friday 8.5.16 WOD
Max Effort Upper Strength Snatch (10min EMOM to build to a heavy) WOD Happy Birthday Coach Jimmy “May the peace be with you” 5 Rounds 12 Deadlifts (135,95) 9 Hang Cleans (135,95) 6 STOH (135,95) 3 Strict HSPUs 1 Strict Ring Muscle Up *20min time cap Scale: 1Rx HSPU = 2 Kipping 1 Rx MU […]
Protected: Friday 8.5.16 WOD NOTES
There is no excerpt because this is a protected post.
Thursday 8.4.16 WOD
Dynamic Effort Upper WOD “Foo” 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-ups In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. To learn more about Foo click here $ Out […]
Protected: Thursday 8.4.16 WOD NOTES
There is no excerpt because this is a protected post.
Protected: Wednesday 8.3.16 WOD NOTES
There is no excerpt because this is a protected post.
Wednesday 8.3.16 WOD
Monster Mash! WOD “Mr. Wolf and Mama Bear” 5 Rounds 15 KB Swings (55,35,45,25) 10 Burpees –5min Rest– 2 Rounds 800m Run 60 Air Squats 30 T2B 15 DB Snatches (L+R=2)(75,55,60,45) –5min Rest– 3 Rounds 75 Dubs 200m Row (damper 10) **Score total time including rest **45min time cap $ Out 1200m Row, damper of […]
Tuesday 8.2.16 WOD
Dynamic Effort Lower Strength Deadlift (Unbroken 4-6-8-6-4 @ 70% ) **in 7min complete @ 70%. If you fail to complete unbroken score highest unbroken set, do not complete remaining reps/sets WOD 12min AMRAP of 16.1 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over […]
Protected: Tuesday 8.2.16 WOD NOTES
There is no excerpt because this is a protected post.
Week of 8.1.16 Barbell Club
Conjugate Strength Tuesday 1. Snatch + Low Hang Snatch + High Hang Snatch (1RM) 2. Tall Split Jerk (4×3) 3. Front Squat (@70% 5×5) 4. Back Squat (1×8 @ 80%) 5. Flat Bench Single Arm DB Press (2×8) Thursday 1. Clean (5×1 Above 75%) 2. Power Clean x3 + Split Jerk x2 (1RM) 3. Box […]
