Sunday 3.26.17 WOD
Monster Mash! Mobility Ankle + hip WOD “Leigh” 1 mile run “Grace” (115,75,95,65) 1 mile row “Isabel” (115,75,95,65) 1 mile bike “Elizabeth” (115,75,95,65) **Elizabeth completed with squat cleans $ Out Mobility with Coach WOD NOTES
Protected: Sunday 3.26.17 WOD NOTES
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Saturday 3.25.17 WOD
Partner Up! WOD “Sucker Punch” Teams of 3 25min AMRAP 3K Row 100 DB Snatches (75,55,60,45) 30 Snatches (75,55,65,45) 30 Snatches (95,65,75,55) 30 Snatches (115,75,95,65) 30 Snatches (135,95,115,75) 30 Snatches (155,105,135,95) Max Snatches (185,135,155,105) **Score max reps $ Out Have a great weekend! WOD NOTES
Friday Night Lights 17.5 – Registration
**PLEASE WATCH VIDEO** Friday Night Lights 17.5 Registration is Live! • Please note how heats have varied time caps. Please register for heat with the appropriate tim cap. http://signup.com/go/aJqo4N
Protected: Saturday 3.25.17 WOD NOTES
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Friday 3.24.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Max Effort Upper Mobility Rotation and Pulling WOD Every 2min for 10min 3 Power Cleans 3 Jerks 2 Power Cleans 2 Jerks 1 Power Clean 1 Jerks **Score heaviest weight used, does not have to be […]
Protected: Friday 3.24.17 WOD NOTES
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Thursday 3.23.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Dynamic Effort Lower Mobility Overhead Archetype WOD “Ancient Breath” 15min AMRAP 200m Run 12 DB Push Presses (45,25,35,15) 16 DB Step Back Lunges *Lunges done with DB’s at hang, step backwards $Out Snatch (2x (60%/2 65%/2 […]
Protected: Thursday 3.23.17 WOD NOTES
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Wednesday 3.22.17 WOD
*** Save The Date — 17.5 Friday Night Lights Party *** Celebrate the final Open WOD of the season Monster Mash! Please arrive early today to complete the below warm up before class time Warm Up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips WOD […]
