Protected: Tuesday 6.14.16 WOD NOTES
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Protected: Monday 6.13.16 WOD NOTES
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Protected: Sunday 6.12.16 WOD NOTES
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Saturday 6.11.16 WOD
WOD “Brangelina” Partner Up! 30min AMRAP Partner 1: AMRAP 3 Burpee Bar Muscle Ups (Rx=6 Burpee Pull Ups) 6 Thrusters (135,95,115,75) 12 Box Jumps (30,24,24,20) **P 1 performs the workout listed above. P2 runs 400m with MB. When P2 returns from the run, Partner 1 will grab the MB, and begin their 400m run, while […]
Protected: Saturday 6.11.16 WOD NOTES
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Friday 6.10.16 WOD
WOD NOTES Max Effort Lower WOD Every 4min for 5 Rounds, 1RM Snatch + 400m Run **Score heaviest squat snatch $ Out Tabata “L” Sits 6 Rounds, 10 on, 20 off
Protected: Friday 6.10.16 WOD NOTES
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Thursday 6.9.16 WOD
WOD NOTES Dynamic Effort Upper Strength #1 Power Clean (12×1 EMOM @ 70%) **Complete 1 rep Every 35sec. Strength #2 Power Snatch (12×1 EMOM @ 70%) **Complete 1 rep Every 35sec. WOD 5×20 Unbroken STOH (75,55,65,45) **Between each set complete a 100m Farmers Carry with DBs in each hand (65,55,60,45) $ Out 4×18 Partner Leg […]
Protected: Thursday 6.9.16 WOD NOTES
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Wednesday 6.8.16 WOD
WOD NOTES Competition Day WOD #1 “2016 Lurong Challenge WOD #4 (modified)” In 6min Complete: 10 Hang Power Cleans 5 Burpees 8 Hang Power Cleans 10 Burpees 6 Hang Power Cleans 15 Burpees 4 Hang Power Cleans 20 Burpees 2 Hang Power Cleans 25 Burpees **Score time, + 1sec for every remaining rep and burpee […]
