Protected: Friday 8.12.16 WOD NOTES
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Thursday 8.11.16 WOD
Dynamic Effort Lower Strength Deadlift (Unbroken 3x3x3x3x3 @ 75%) **in 7min complete @ 75%. If you fail to complete unbroken stop. DO NOT finish reps WOD “Wicked Twisted Road” 18min AMRAP 1 Curtis P (135,95,95,65) 100m Farmers Carry, (45,35,35,25) 50m Waiters Carry, Right (45,35,35,25) 50m Waiters Carry, Left (45,35,35,25) **x1 Curtis P = Power Clean […]
Protected: Thursday 8.11.16 WOD NOTES
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Wednesday 8.10.16 WOD
Monster Mash! WOD “Flash in the pan” 1000m Row 10 Rope Climbs, 15′ 800m Run 8 Rope Climbs, 15′ 60 Sit Ups 6 Rope Climbs, 15′ 40 Cals Assault Bike 4 Rope Climbs, 15′ 20 Burpees 2 Rope Climbs, 15′ **Scale: 1Rx Rope Climb – 2 modifications $ Out 8min EMOM 50 Dubs (x1) Max […]
Protected: Wednesday 8.10.16 WOD NOTES
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Tuesday 8.9.16 WOD
Dynamic Effort Upper Strength Power Snatch (8min EMOM x2 @ 75%) **focus on technique! WOD “Snatch Chief” 5 Rounds 3 Min. On 1 Min. Off 3 Power Snatch (135,95) 6 Push-Ups 9 Air Squats Score total reps of each round $ Out 10 Cal Assault Bike 15 GHD Sit Ups 10 Cal Assault Bike 15 […]
Protected: Tuesday 8.9.16 WOD NOTES
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Monday 8.8.16 WOD
Max Effort Lower WOD “The Main Line Crippler” 30 Back Squats 1000m Row **Rx+ BW, RX 3/4 BW **From the rack $ Out 3×12 Barbell Box Step Ups **Load to a moderate weight, box height 20,16
Protected: Monday 8.8.16 WOD NOTES
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Sunday 8.7.16 WOD
Monster Mash! WOD “PJ” For TIme: 9 Squat Snatches (135,95) 15 Bar Muscle Ups 15 Thrusters (135,95) 12 Bar Muscle Ups 21 Squat Snatches 9 Bar Muscle Ups 21 Thrusters 6 Bar Muscle Ups 15 Squat Snatches 3 Bar Muscle Ups 9 Thrusters **45min time cap Patrick Joseph “PJ” McGonagle, age 45, passed away suddenly […]
