Friday 6.3.16 WOD
WOD Happy 42nd Birthday Patrick Regan! 6 Rounds 30/20 Cals Asasult Bike 12 Hang Snatches (75,55,65,45) –2min rest between each round– **Each round is an all out sprint! $ Out 10×100 Sprints Rest 1:1
Protected: Friday 6.3.16 WOD NOTES
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Thursday 6.2.16 WOD
Dynamic Effort Lower Strength Overhead Squat (21-15-9-6-3 Unbroken @ 65%, from the ground) **This will be compeleted on the Coaches que WOD “Boat Race” 2000m Row Every 2 minutes stop and complete an infinite up ladder of clean and jerks (95,65,75,55) **15min time cap $ Out 3×12 Ab Fallouts
Protected: Thursday 6.2.16 WOD NOTES
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6.1.16 Box Brief
Wednesday 6.1.16 WOD
WOD NOTES Competition Day! WOD #1 “2016 Lurong Challenge WOD 3” 2 Min. Deadlifts (275,195,185,125,95,65) 1 Min Rest 2 Min Back Squats (225,145,135,85,A,A) 1 Min Rest 2 Min. STOH (185,105,95,55,45,35) **Rx+,Rx+,Rx,Rx,S,S **Score total reps WOD #2 “Death By MedBall Sit Up” At Min 1 complete x1 MB Sit Up (14,12,12,10) Min 2 complete x2 MB […]
Protected: Wednesday 6.1.16 WOD NOTES
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Tuesday 5.31.16 WOD
WOD NOTES Dynamic Effort Upper Strength Power Clean (x1 @ 65% Every 40sec. for 12 Rounds) Strength Power Snatch (x1 @ 65% Every 40sec. for 12 Rounds) WOD “Sugar Daddy” 42 Wall Balls (20,14) 21 T2B 30 Wall Balls 15 T2B 15 Wall Balls 9 T2B $ Out 100 Barball Side Bends
Protected: Tuesday 5.31.16 WOD NOTES
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Monday 5.30.16 WOD
Memorial Day Weekend Schedule Friday, Saturday, Sunday – Normal Schedule Monday – 8:30 and 9:30am WODs, 10:30 Open Gym **Babysitting Available at 8:30am & 9:30am Partner Up or Complete Solo Choose “Murph” or “The Legend” WOD “Murph” For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# […]
