7.21.15 Box Brief
Get Stronger and Stay Honest With Pause Reps Robert Camacho Contributor – Strength and Conditioning, Injury Prevention and Rehab Pausing at the bottom of the repetition allows the elastic energy to dissipate while simultaneously breaking your momentum. There is no stored energy to take advantage of, no kinetic energy to roll with. When you pause, all you’ve […]
Tuesday 7.21.15 WOD
Dynamic Effort Lower Strength Front Squat (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD Happy 40th Birthday Shannon Sofield Happy 37th Birthday Jenn Sofield Happy 3rd Anniversary Shannon & Jenn! 40 Dubs (x3) 37 K2E 40 Lunges, front racked (135,95)(L+R=2) 37 Front Squats (135,95) 40 K2E 37 Dubs **20min time cap **Rx+ = 185,115 […]
Tuesday 7.21.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (6×3 @ 70% 1RM, w/ 3sec. pause in bottom) WOD Happy 40th Birthday Shannon Sofield Happy 37th Birthday Jenn Sofield Happy 3rd Anniversary Shannon & Jenn! 40 Dubs (x3) 37 K2E 40 Lunges, front racked (185,115)(L+R=2) 37 Front Squats (185,115) 40 K2E 37 Dubs **20min time cap Special Strength 3×10 […]
Monday 7.20.15 WOD
Max Effort Upper Strength Floor Press (3 x Max Reps in 1min @ 50% 1RM) **Score lowest round **Everyone will go at the same time, 3min rest in between each round WOD “Downward Spiral” 3x 5min AMRAPS 3 Hang Power Snatches (95,65) 6 Push Ups 9 Air Squats **2min rest between each round **Score lowest round […]
Monday 7.20.15 Competitor WOD
Max Effort Upper Strength Floor Press (3 x Max Reps in 1min @ 50% 1RM) **Score lowest round **Everyone will go at the same time, 3min rest in between each round WOD “Downward Spiral” 3x 5min AMRAPS 3 Hang Power Snatches (95,65) 6 Push Ups 9 Air Squats **2min rest between each round **Score lowest round […]
Sunday 6.19.15 WOD
Explosive Strength Jumps PVC Jump (Double Jump, score total inches) **PVC ontop of box max height. W/ walk in **Bound over 1 PVC, then immediately bound over another PVC set at the same height WOD “The Silent Assassin” 17min AMRAP 1,2,3,4,5,6,7,8,9,10……… Clean & Jerks (115,75) **Between each round complete 1 round of ‘Nate’ 2 MUs 4 […]
Sunday 7.19.15 Competitor WOD
Explosive Strength Strength Clean and Jerk (3RM) Jumps PVC Jump (Double Jump, score total inches) **PVC ontop of box max height. W/ walk in **Bound over 1 PVC, then immediately bound over another PVC set at the same height. WOD “The Silent Assassin” 17min AMRAP 1,2,3,4,5,6,7,8,9,10……… Clean & Jerks (115,75) **Between each round complete 1 round of […]
7.18.15 Box Brief
Announcement Don’t Forget….Beach WOD 9am Avalon 30th Street Beach Click Here To Map Directions
Saturday 7.18.15 WOD
WOD Partner Up! “Rubber Soul” Teams of 2 400m Run 10 Alt. Rope Climbs 50 DB Snatches (75,55) 25 Unison Burpees 50 KB Swings (70,55) 25 Unison Burpees 50 DB Snatches (75,55) 10 Alt. Rope Climbs 400m Run **Run 400m together **1 Rope Climb = 1 hand over hand **30 min Cap $ Out Have […]
Saturday 7.18.15 Competitor WOD
Rest Day
