Protected: Monday 7.18.16 WOD NOTES
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Sunday 7.17.16 WOD
Monster Mash! WOD 7.11.16 CF Linchpin For time: 40 Pull-ups 30 Clean & Jerks (115,80,95,65) 20 Bar-facing Burpees9-15-21 reps for time of: Front Squat (185,135,155,105) Handstand Push-up In a 5 minute window: 50 Sit-ups Max Cals Assault Bike *Rest 5 minutes between workouts **Score total time and assault bike cals in comments **45min time cap […]
Protected: Monday 7.17.16 WOD NOTES
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Saturday 7.16.16 WOD
Partner Up! WOD “Gateway” Teams of 2 21-15-9 DB Sntaches (55,35) 21-15-9 Pull Ups –3min Rest– 5min AMRAP Max Distance Rope Climbs –3min Rest– 4000m Row **40min Time Cap **Each Athlete will complete 21-15-9, rotate row every 200m **Score time and total distance in comments $ Out Have a great weekend!
Protected: Saturday 7.16.16 WOD NOTES
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Friday 7.15.16 WOD
Max Effort Upper Strength Cluster (In 6min Find your 1RM) –Start WOD at Minute 10 — WOD “Your way or mine?” 21-18-15-12-9-6-3 Thrusters (45,35,35,25) 200m Row AFTER each set $ Out Accumulate 5min in a farmers hold, KB in each hand (70,55,55,45)
Protected: Friday 7.15.16 WOD NOTES
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Thursday 7.14.16 WOD
Dynamic Effort Lower Strength Snatch (6min EMOM x3 reps, increase weight every min) WOD “Claudia” 5 Rounds for Time 20 Dumbbell Swings (55,35) 400 Meter Run $ Out 100 Barbell Side Bends
Protected: Thursday 7.14.16 WOD NOTES
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Wednesday 7.13.16 WOD
Monster Mash! WOD “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. $ Out 100 Sit Ups […]
