Protected: Tuesday 5.17.16 WOD NOTES
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Monday 5.16.16 WOD
Max Effort Lower Strength Deadlift (1RM) Less than 10 reps after 50% WOD “Rock Em Sock Em” 15min AMRAP 15 Step Front Racked Lunge (L+R=2) (115,75,95,65) 15 K2E 15 KB Swings (70,55,55,35) $ Out Coaches Choice 3min Static Ab Holds
Protected: Monday 5.16.16 WOD NOTES
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Protected: Sunday 5.15.16 WOD NOTES
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Sunday 5.15.16 WOD
Competition Day! WOD #1 “Riptide Rush PT 1” 10min AMRAP 2 Squat Snatch (155,115,135,95) 4 ‘L’ Sit Pull Ups 6 HSPU –At 15min Start Part 2– WOD #2 “Ripetide Rush PT 2” 50 DB Push Jerks (60,45,55,35) 50 Air Squats 50 Sit Ups –At 30min Start Pat 3– WOD #3 “Ripetide Rush PT3” 500m row […]
Saturday 5.14.16 WOD
WOD “Team Synchro” Teams of 2 In 35min Complete: 21-15-9 Thrusters (95,65,75,55) 4-3-2 Synchro Muscle Ups (Rx=Synchro C2B) 21-15-9 Thrusters 4-3-2 Synchro HSPU 21-15-9 Thrusters 4-3-2 Synchro Muscle Ups 21-15-9 Thrusters 4-3-2 Synchro HSPU **Thrusters, split reps however **Synchro MU and HSPU, P1 & P2 must be at the bottom and top of each movement […]
Protected: Saturday 5.14.16 WOD NOTES
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Friday 5.13.16 WOD
Max Effort Lower Strength No ME Lower today, prepare for 1RM Deadlift on Monday WOD “Jumping the slide” 1min Max Cal Row 1min 3 Back Squats (185,135,155,115) 2min Max Cal Row 2min 6 Back Squats 3min Max Cal Row 3min 9 Back Squats 4min Max Cal Row 4min 12 Back Squats 5min Max Cal Row **Score […]
Protected: Friday 5.13.16 WOD NOTES
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Thursday 5.12.16 WOD
Dynamic Effort Upper Strength Shoulder Press (3×8 @ 60%) **If you fail to complete the given reps in a set, continue with push press at the same percentage. WOD Death By: 1 T2B (Rx=K2E) 1 Pistol 5 Dubs (Scale 1:1) **You pick the order to complete the movements **Continue to add 1 rep/5DU each round […]
