Protected: Wednesday 7.13.16 WOD NOTES
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Tuesday 7.12.16 WOD
Dynamic Effort Upper Strength Power Clean + Hang Power Clean (EMOM 6min x3 reps) **Increase weight every minute to a heavy 3 reps WOD “Jumping Isabel” 50 Dubs (x3) 15 Power Snatches (135,95) 50 Dubs 15 Power Snatches 50 Dubs $ Out 20 Depth Jump for Max Height **box height 24,20
Protected: Tuesday 7.12.16 WOD NOTES
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Monday 7.11.16 WOD
Max Effort Lower WOD “Dan” 4 Rounds for Load and Time 21 Overhead Squats 400 Meter Run **Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec). **Score pounds per second $ Out 4x 40 Scissor Kicks + 40 Flutter Kicks
Protected: Monda 7.11.16 WOD NOTES
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Sunday 6.10.16 WOD NOTES
Monster Mash! WOD “Frantasy Land” 21-15-9 reps of: Thrusters (95,65) Pull-Ups 15-12-9 reps of: Thrusters (115,85) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (135,95) Bar Muscle-Ups **40min time cap **If you do not have bar MU complete; jumping pull ups, pull ups, C2B $ Out 3×15 Partner MB Sit Ups
Protected: Sunday 6.10.16 WOD NOTES
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Saturday 7.9.16 WOD
Bring a Friend and Partner Up! WOD “Diamonds and Gasoline” 24min AMRAP 12,8 Cal Bike 12,8 Cal Row 100m Run **Each Athletes will complete a full round $ Out Have a great weekend!
Protected: Saturday 6.9.16 WOD NOTES
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Friday 6.8.16 WOD
Max Effort Upper WOD #1 “Gwen” Clean & Jerk 15-12- and 9 reps ***Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets –Start WOD #2 @ 12min– WOD #2 “Dreadful Selfish Crime” In 18min Complete: 5 […]
