Protected: Friday 8.26.16 WOD NOTES
There is no excerpt because this is a protected post.
Thursday 8.25.16 WOD
Dynamic Effort Lower WOD Happy 25th Birthday Stephanie Siravo! “Quarter Life Crisis” 25 Power Snatches (75,55) 1000m Row 50 Overhead Squats (75,55) 1000m Row 25 Power Snatches **20min time cap $ Out Snatch Balance (6×3) **Build across to a moderate weight, no fails
Protected: Thursday 8.25.16 WOD NOTES
There is no excerpt because this is a protected post.
Wednesday 8.24.16 WOD
Monster Mash! WOD “Filthy Fifty” For Time: 50 Box jumps (24,20) 50 Jumping pull-ups 50 Kettlebell swings (35,25) 50 Steps Walking Lunge (L+R=2) 50 Knees to elbows 50 Push press (45,35) 50 Standing Weighted Back Wxtensions (45,35) 50 Wall ball shots (20,14) 50 Burpees 50 Double unders (x3) **35min time cap $ Out 100 Barbell […]
Protected: Wednesday 8.24.16 WOD NOTES
There is no excerpt because this is a protected post.
Tuesday 8.23.16 WOD
Dynamic Effort Upper Strength Close Grip Bench (Bench Press 3×8, close grip at 60% + (10,5)) **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps at 225 lbs. close grip, switch your grip to medium grip, lower the weight and finish the reps. The next week […]
Protected: Tuesday 8.23.16 WOD NOTES
There is no excerpt because this is a protected post.
Monday 8.22.16 WOD
Max Effort Lower WOD “Christine” 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″ **20″ box jumps for both men and women $ Out 3 Rounds 10 Back Squats (65%+) 10 DB Bent Over Row (heavy) 10 Cal Assault Bike **Every time you rack the bar, increase weight by 10/5. This […]
Protected: Monday 8.22.16 WOD NOTES
There is no excerpt because this is a protected post.
Sunday 8.21.16 WOD
Monster Mash! WOD “King Kong” 3 Rounds for Time of: 1 Deadlift, 455# 2 Muscle-Ups 3 Cleans, 250# 4 Handstand Push-Ups –At 15min start WOD #2– WOD #2 5min AMRAP 5 Thrusters 1 Round of ‘Cindy’ –3min Rest– 7min AMRAP 7 Thrusters 1 Round of ‘Cindy’ **Score total rounds + reps, pick up where you […]
