Protected: Sunday 8.7.16 WOD NOTES
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Saturday 8.6.16 WOD
WOD “Two Fingered Salute” Teams of 2 5 x 5 Min AMRAPs 1. 10 Snatches (75,55) + 10 Box Jumps (24,20) 2. 10 Cal Assault Bike + 10 Burpees 3. 10 Hang Squat Clean (75,55) + 10 Wall Balls (20,14) 4. 1 Rope Climb + 100m Run 5. 10 KB Swings (55,35) + 10 Goblet […]
Protected: Saturday 8.6.16 WOD NOTES
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Friday 8.5.16 WOD
Max Effort Upper Strength Snatch (10min EMOM to build to a heavy) WOD Happy Birthday Coach Jimmy “May the peace be with you” 5 Rounds 12 Deadlifts (135,95) 9 Hang Cleans (135,95) 6 STOH (135,95) 3 Strict HSPUs 1 Strict Ring Muscle Up *20min time cap Scale: 1Rx HSPU = 2 Kipping 1 Rx MU […]
Protected: Friday 8.5.16 WOD NOTES
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Thursday 8.4.16 WOD
Dynamic Effort Upper WOD “Foo” 13 Bench Presses, 170# Then complete: 20-Minute AMRAP of: 7 Chest-To-Bar Pull-ups 77 Double-Unders 2 Squat Clean Thrusters, 170# 28 Sit-ups In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. To learn more about Foo click here $ Out […]
Protected: Thursday 8.4.16 WOD NOTES
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Protected: Wednesday 8.3.16 WOD NOTES
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Wednesday 8.3.16 WOD
Monster Mash! WOD “Mr. Wolf and Mama Bear” 5 Rounds 15 KB Swings (55,35,45,25) 10 Burpees –5min Rest– 2 Rounds 800m Run 60 Air Squats 30 T2B 15 DB Snatches (L+R=2)(75,55,60,45) –5min Rest– 3 Rounds 75 Dubs 200m Row (damper 10) **Score total time including rest **45min time cap $ Out 1200m Row, damper of […]
Tuesday 8.2.16 WOD
Dynamic Effort Lower Strength Deadlift (Unbroken 4-6-8-6-4 @ 70% ) **in 7min complete @ 70%. If you fail to complete unbroken score highest unbroken set, do not complete remaining reps/sets WOD 12min AMRAP of 16.1 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over […]
