Thursday 10.20.16 WOD
Dynamic Effort Lower WOD “Gun Run” 800m Run 27 Deadlifts (185,135) 54 Sit Ups 600m Run 21 Deadlifts 42 Sit Ups 400m Run 15 Deadlifts 30 Sit Ups 200m Run 9 Deadlifts 18 Sit Ups **Courtesy of CFNE $ Out EMOM complete: 8 x Squat Clean + Front Squat ** Work at 60% 1RM Squat […]
Protected: Thursday 10.20.16 WOD NOTES
There is no excerpt because this is a protected post.
Wednesday 10.19.16 WOD
Bring a Friend and Partner Up! WOD “Tomb Raider” Teams of 3 100 – 75 – 50 Bike Cals Row Cals Bench Press (135,95) $Out “Annie” 50-40-30-20-10 Double-unders Sit-ups
Tuesday 10.18.16 WOD
Dynamic Effort Upper WOD “Wolfenstein” Buy In: 50 HSPU **Every break complete 5 T2B –Then– 3 Rounds 10 DB Split Snatches, alt. hands and feet (60,45,55,35) 10 Strict Pull Ups $ Out For Time: 12 Snatches @60% 9 Snatches @70% 4 Snatches @80% **GTOH in one movement; squat or power will suffice
Protected: Wednesday 10.18.16 WOD NOTES
There is no excerpt because this is a protected post.
Protected: Tuesday 10.18.16 WOD NOTES
There is no excerpt because this is a protected post.
Monday 10.17.16 WOD
Max Effort Lower WOD “Half Life” 24min AMRAP Min 1 – Cal Row Min 2 – Wallballs (20,14) Min 3 – Box Jumps (24,20) Min 4 – Rest **Score total reps $Out On a 7min running clock 2min Assault Bike Sprint –Then– 5-4-3-2-1 Sumo Deadlift, building to a heavy **Score weight of heaviest sumo deadlift […]
Protected: Monday 10.17.16 WOD NOTES
There is no excerpt because this is a protected post.
Sunday 10.16.16 WOD
Monster Mash! WOD #1 “16MMWOD1” 30 C2B –Then– 3 Rounds 10 Snatches 20′ Overhead Walking Lunge **95,65,75,55 **Rx+ Use axel bar –5min Rest to WOD #2– WOD #2 “16MMWOD2” 3 Bar Muscle Ups 30 Dubs (x3) 30 Deadlifts 3 Bar Muscle Ups 30 Dubs (x3) 30 Front Squats 3 Bar Muscle Ups 30 Dubs (x3) […]
Protected: Sunday 10.16.16 WOD NOTES
There is no excerpt because this is a protected post.
