Protected: Wednesday 12.21.16 WOD NOTES
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12.20.16 Box Brief
Dr. Stu in Ardmore Tuesday 12.20.16 Click here to schedule
Tuesday 12.20.16 WOD
Dynamic Effort Lower WOD “Row Rudolph Row” 40 Wall Balls (20,14) 2k Row 40 Wall Balls $ Out Box Squat (6×4 @ 70%, below parallel, wide stance) WOD NOTES
Protected: Tuesday 12.20.16 WOD NOTES
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Monday 12.19.16 WOD
Dr. Stu in Ardmore Tuesday 12.20.16 Click here to schedule http://www.scheduleyou.in/PezX38 Max Effort Upper WOD In 6min build to a heavy 3 rep Bench Press –Then– “Blitzen” 7 Rounds 7 Bench Press (135,95,115,75) 7 Power Cleans (165,115,135,95) 49 Dubs (x3) $ Out 21-15-9 V-Ups Supermans WOD NOTES
Protected: Monday 12.19.16 WOD NOTES
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12.19.16 Box Brief
NUTRITION PROGRAM COACHING — LIFESTYLE CHALLENGE — There are 2 nutritional paths for this challenge and their merits are beyond the scope of this post. References will be provided for both. Option 1 (10 points per day, 300 points possible) The CLARK KENT / DIANA PRINCE (CD) option. Because sometimes super heroes are just too […]
Sunday 12.18.16 WOD
–Dr. Stu in Ardmore Tuesday 12.20.16– Click here to schedule Monster Mash! WOD “Frosty” 5 Rounds 7 Thrusters (105,75,95,65) 1 Legless Rope Climb (15′) –5min Rest– 3 Rounds for time of: 80 Dubs (x3) 40 Air Squats 20 Deadlifts (185,135,155,115) **Score time $ Out 4 Rounds 15 Cals (bike or row) 15 GHD Back Extensions […]
Protected: Sunday 12.18.16 WOD NOTES
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12.17.16 Box Brief
#NoRegrets So it’s December and for many people that means eating and drinking just about everything in sight. #NoRegrets 🙂 While we all like to think we don’t care, deep down we don’t feel this way. I bet you’d rather stay on track and not throw hard-earned progress you worked all year for out the […]
