Protected: Tuesday 8.2.16 WOD NOTES
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Monday 8.1.16 WOD
Max Effort Upper WOD “Going off half-cocked” For Time: 5,4,3,2,1 Legless Rope Climbs 15′ 10,8,6,4,2 Power Jerk (165,110,135,95) –Then Immediately in 8min– Find your 1RM Power Clean $ Out 3 Rounds Plank, Elbows and Toes Rd #1 2min Rd #2 1:30min Rd #3 1min
Protected: Monday 8.1.16 WOD NOTES
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Sunday 7.31.16 WOD
Monster Mash! WOD “21-15-9 Complex” For Time: 8 Deadlifts 7 Cleans 6 Snatches 8 Pullups 7 C2B 6 Bar MU 6 Deadlifts 5 Cleans 4 Snatches 6 Pullups 5 C2B 4 Bar MU 4 Deadlifts 3 Cleans 2 Snatches 4 Pullups 3 C2B 2 Bar MU ** (155,105,135,95) **Athlete will perform 21 reps (8+7+6=21) of […]
Protected: Sunday 7.31.16 WOD NOTES
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Saturday 7.30.16 WOD
Partner Up! WOD “CrossFire” Teams of 2 40 Box Overs (24,20) 30 Snatches (135,95) 40 Box Overs (24,20) 30 Clean and Jerks (135,95) 40 Box Overs (24,20) 30 Thrusters (135,95) **Split reps as needed $ Out Have a great weekend!
Protected: Saturday 7.30.16 WOD NOTES
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Friday 7.29.16 WOD
Max Effort Upper WOD “Lynne” 5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups **Rest as much as you would like between movements **Mandatory 3min rest b/t each round **40min time cap Click Here for WOD notes and scaling options $ Out 100 Banded Pull Aparts
Protected: Friday 7.29.16 WOD NOTES
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Thursday 7.28.16 WOD
Dynamic Effort Lower WOD Deadlift (Unbroken 1-2-3-4-5-6-7-8-9-10 ) **in 7min complete @ 65%. If you fail to complete unbroken score highest unbroken set, stop at failed set WOD “The Shoe Bully” 400m Run 30 Split Jerks 400m Run 30 Hang Cleans 400m Run 30 Deadlifts **155,105,115,75 $ Out 4×25 Banded Good Morning with butt against […]
