Protected: Friday 6.8.16 WOD NOTES
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Thursday 6.7.16 WOD
Dynamic Effort Lower Strength Back Squat (15min EMOM) Min 1-5 (7 BS) Min 6-10 (5 BS) Min 11-15 (3 BS) **Score heaviest weight moved for most reps WOD **Last complete 2.23.15 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up […]
Protected: Thursday 6.7.16 WOD NOTES
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Wednesday 6.6.15 WOD
Monster Mash! WOD#1 “The Accidental Hipster” 3 Rounds 21 Deadlifts (135,95,115,75) 7 OHS (135,95,115,75) –5min Rest to WOD #2– WOD#2 “Ready for Confetti” 21-15-9 Hang Cleans (135,95,115,75) Box Jumps (24,20,20,16) –5min Rest to WOD #3– WOD#3 1000m Row
Protected: Wednesday 6.6.16 WOD NOTES
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Tuesday 6.5.16. WOD
Dynamic Effort Upper Strength Shoulder Press (10×2 @ 75%, EMOM 35sec.) Strength Bent Over Row (10×3 @ 75% shoulder press, EMOM 35sec.) WOD **Last complete 4.16.15 “Jackie on the road” 800m Run 50 Thrusters (45,35) 30 Pull Ups $ Out 2 Rounds 20 T2B 20 V-Ups 20 Supermans
Protected: Tuesday 6.5.16 WOD NOTES
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Monday 7.4.16 WOD
Announcement Monday July 4th 8:30 & 9:30am WODs only **babysitting available at both times Max Effort Lower WOD “Bradshaw” 10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-unders In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, […]
Protected: Monday 7.4.16 WOD NOTES
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Sunday 6.2.16 WOD
Announcement Monday July 4th 8:30 & 9:30am WODs only **babysitting available at both times Monster Mash! WOD #1 “2016 Granite Games WOD #5” 14 min. AMRAP 70 Dubs 7 Muscle-Ups 7 Snatches (155,105,135,95,95,65) **7MU = 7C2B (scale) **70Dubs = x3 Singles (scale) **(Rx+,Rx,Scaled) **Score total reps –5min rest to WOD #2– WOD#2 “Main Line Beep […]
