Tuesday 10.11.16 WOD
Dynamic Effort Lower WOD “Trouble In Mind” Buy In: 2000m Row –Then– 4 Rounds: 3 Rope Climbs (15′) 6 Deadlifts (250,170,225,150) 12 Burpees $ Out EMOM complete: 8 x Squat Clean + Front Squat ** Work at 55% 1RM Squat Clean
Protected: Tuesday 10.11.16 WOD NOTES
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Monday 10.10.16 WOD
Max Effort Upper Strength “Olympic Lifting Ladder” For Time: Touch and Go 10 @ 145,100,125,85 8 @ 155,110,135,95 6 @ 165,120,145,105 4 @ 175,130,155,115 2 @ 185,140,165,125 WOD “Achy Breaky Heart” 8 Rounds 30sec. Max Russian KB Swings (55,35) 30sec. Max Wall Balls (20,14) 30sec rest **Score total reps $ Out 80 V-Ups
Protected: Monday 10.10.16 WOD NOTES
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Sunday 10.9.16 WOD
Monster Mash! WOD “One Bar, 3 Girls” 21-15-9 Reps for Time: Thrusters (135,95) Pull-Ups Squat Cleans (135,95) Ring Dips Deadlifts (135,95) Handstand Push-Ups $ Out 21-15-9 Assault Bike Cals Row Cals GHD Sit Ups
Protected: Sunday 10.9.16 WOD NOTES
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Saturday 10.8.16 WOD
WOD Happy First Birthday Dylan! “Dylan” 15 Rounds 8 HR Push Ups 10 Power Snatches (75,55) $ Out Have a great weekend! WOD NOTES
Protected: Saturday 10.8.16 WOD NOTES
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Friday 10.7.16 WOD
Max Effort Upper WOD “Prince Stu” In 42min complete: 3k Row 1RM Bench Press 3k Row 1RM Split Jerk (from the rack) **Score total combined weight $ Out 2-2-2min AMRAPs Hand Stand Push Ups **rest 2min between each AMRAP
Protected: Friday 10.7.16 WOD NOTES
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