Protected: Thursday 6.23.16 WOD NOTES
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Wednesday 6.22.16 WOD
Monster Mash! WOD #1 9-6-3 Bar Muscle Ups DB Clusters (55,35,45,25) –At 12min Begin WOD #2– WOD #2 “Diane” 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups –At 27min begin WOD #3– WOD #3 27-18-9 Row for Cals KB Swings (70,55,55,35) $ Out 8 x 100m Tabata Sprints **Sprint 100m, job 100m for 8 rounds
Protected: Wednesday 6.22.16 WOD NOTES
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Tuesday 6.21.16 WOD
Dynamic Effort Lower Strength Snatch (3×3, build across to a moderate weight) Strength Back Squat (5×5, build across to a moderate weight) WOD “Isabel” For Time: 30 Snatches, 135# / 95# $ Out 4×20/15 Cals on Assault bike **1min rest between sets
Protected: Tuesday 6.21.16 WOD NOTES
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Monday 6.20.16 WOD
Max Effort Upper WOD “Elizabeth On The Run” 21 Power Clean, 21 Ring Dips, 400m Run 15 Power Cleans, 15 Ring Dips, 400m Run 9 Power Cleans, 9 Ring Dips, 400m Run ***135,95,115,75 $ Out 8min AMRAP 15 Sit Ups 20 Hip Bridges 25 Good Mornings w/ plate
Protected: Monday 6.20.16 WOD NOTES
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Sunday 6.19.16 WOD
Monster Mash! WOD #1 “2016 Granite Games WOD #2” 17min AMRAP 50 Calorie Row 50 Wall Balls (20,14,20,14,14,10) 50 STOH (115,85,105,75,95,65) 50 Box Jumps (24,20,24,20,24,20) **Rx+,Rx,Masters –5min to WOD #2– WOD #2 “G.I. Jane” For Time: 100 Burpee Pull-Ups **20min time cap $ Out 50 Barbell Ab Fall Outs
Protected: Sunday 6.19.16 WOD NOTES
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Saturday 6.18.16 WOD
WOD NOTES WOD “Saigon Kick” Partner Up! 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls (20,14) 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works one rest, run at the same time $ Out Have a great weekend!
