Protected: Tuesday 11.8.16 WOD NOTES
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Monday 11.7.16 WOD
Max Effort Upper WOD **Last completed 5.29.16 “See ‘n Say” 800m Run 25 Push Press (95,65,75,55) 800m Run 25 Push Jerks (135,95,115,75) 800m Run 25 Split Jerks (155,105,135,95) **Take from ground unless a rack is needed $ Out Floor Press (1RM)
Protected: Monday 11.7.16 WOD NOTES
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Sunday 11.6.16 WOD
Monster Mash! WOD In 40min Complete “DT” 2K Row “DT” **”DT” – 5 Rds, 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155,105) **”DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 To learn more about DT click here $ Out Foam Roll/LAX with Coach
Protected: Sunday 11.6.16 WOD NOTES
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Friday 11.5.16 WOD
WOD **Last completed 10.25.14 “Triple Lindy” Partner Up! 40-30-20-10 Hang Power Clean (95,65) Pull Ups 40-30-20-10 Hang Power Snatch (95,65) K2E 40-30-20-10 Wall Balls (20,14) Box Jumps (20,20) $ Out Have a great weekend!
Protected: Saturday 11.5.16 WOD NOTES
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Friday 11.4.16 WOD
Max Effort Upper Strength Bench Press **5RM in 8min WOD “Autocracy” 15min AMRAP 1 Rope Climb (15′) 3 Deficit HSPU (Rx+ 4″, Rx 2″) 5 Bench Press (70% 5RM) 7 Bounds (30,24) $ Out 4min Tabata PVC Paddeling
Protected: Friday 11.4.16 WOD NOTES
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Thursday 11.3.16 WOD
Dynamic Effort Lower WOD “Scottie” 10 Rounds 10m Farmers Carry (70,55) 5 Strict Chin-Ups 10m Farmers Carry (70,55) 5 Burpees 5 Deadlifts (265,185) **40min time cap $Out Glute-Ham Raises (3×8, modify to band assisted inverse curl)
