Protected: Thursday 10.6.16 WOD NOTES
There is no excerpt because this is a protected post.
Thursday 10.6.16 WOD
Dynamic Effort Lower WOD “Freestyle ‘Fran’” 45 Thrusters (95,65) 45 Pull Ups **Partition as needed to complete 45 reps of each exercise as quickly as possible. $Out Box Squat (2-2-2-2-2 @ 75%, below parallel)
Wednesday 10.5.16 WOD
Monster Mash! WOD Happy 27th Birthday Jenna Dubov! Enjoy this 27 minutes of work today!!! “Sticky Wicket” In a 7min window 800m Run 1 Rounds ‘Cindy’ Max Clean and Jerks (135,95,115,75) –3min Rest In a 7min window 600m Run 2 Rounds of ‘Cindy’ Max Clean and Jerks (155,105,135,95) –3min Rest In a 7min window 400m […]
Protected: Wednesday 10.5.16 WOD NOTES
There is no excerpt because this is a protected post.
Tuesday 10.4.16 WOD
Dynamic Effort Upper WOD “Reverence” 800m Run 100 Dubs (x2) 50/40 Cal Bike 100 Dubs 800m Run $ Out 30-20-10 Row Cals 8 Bench Press after each row **heavier than last week but unbroken
Protected: Tuesday 10.4.16 WOD NOTES
There is no excerpt because this is a protected post.
Monday 10.3.16 WOD
Max Effort Lower WOD “Pitfall” In 5min build to a 5RM TNG Squat Clean– –Then Immediately– 30 C2B 15 Squat Cleans 60 Cal Row 15 Squat Cleans 30 C2B **Work at 5RM weight $ Out 2x30cal Assault Bike Sprints **Rest 1:1
Protected: Monday 9.3.16 WOD NOTES
There is no excerpt because this is a protected post.
Sunday 10.2.16 WOD
Monster Mash! WOD “7 Nights in Philly” 7min AMRAP 14 Calories Row 7 Thrusters (95,65,75,55) 14 C2B –7min Rest– 7min AMRAP 7 Burpee Muscle-ups (bar or ring) 21 Dubs (x2) 7 Deadlifts (275,185,225,135) –7min Rest– 7min AMRAP 14 Lunges (95,65,75,55) 7 Hang Power Snatch (95,65,75,55) 14 T2B **Score total reps of each AMRAP $ Out […]
Protected: Sunday 10.2.16 WOD NOTES
There is no excerpt because this is a protected post.
