Protected: Wednesday 8.17.16 WOD NOTES
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Tuesday 8.16.16 WOD
Dynamic Effort Lower WOD: 20min Alternating 20min EMOM Odd Minutes – 15/12 Cal Bike, Row Even Minutes – 3 Deadlifts (70%) + 25 Dubs (x1) **Rotate rounds with bike and row **Score total successful rounds, top score 20 **If you fail, rest as needed and restart with your group $ Out 3×12 Glute ham raises […]
Protected: Tuesday 8.16.16 WOD NOTES
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Protected: Monday 8.15.16 WOD NOTES
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Monday 8.15.16 WOD
Max Effort Upper WOD “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ **Women: Rx 75,35,20″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here $ Out Close Grip Bench (1RM) **hands inside shoulder […]
Sunday 8.14.16 WOD
Monster Mash! –In 40min complete the below– WOD #1 “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **Scale 7MU = 14 Pull Ups + 14 Ring Dips –Mandatory 3min Rest to 4k Row– WOD #2 3k Row $ Out GHD PVC Paddling – 3 […]
Protected: Sunday 8.14.16 WOD NOTES
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Saturday 8.13.16 WOD
WOD Partner Up! “A Boy Named Sue” Teams of 2 Every 10min start a new benchmark: “FRAN” 21-15-9 Thrusters (95,65) Pull Ups –Then– “ELIZABETH” 21-15-9 Power Cleans (135,95) Ring Dips –Then– “KAREN” 150 Wall Balls (20,14) **With remaining time complete 1 of the following: Max Calorie Row, Max Burpees, Max Dubs (/3),Each movement must be […]
Protected: Saturday 8.13.16 WOD NOTES
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Friday 8.12.16 WOD
Max Effort Upper WOD “Three Wise Men Tribute” “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as […]
