Protected: Wednesday 2.15.17 WOD NOTES
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Tuesday 2.14.17 WOD
Dynamic Effort Lower WOD “Keep Your Heart On” Partner Up! 20min AMRAP 21 Wall Balls (20,14) 15 Cal Row 9 Deadlifts (225,155,185,135) **Each partner must complete a full round before changing $Out Weighted Step-ups (3×12 Lateral Back Racked (20,16) @ 25% Back Squat) **Complete all 12 on 1 leg before completing 12 on the opposite […]
Protected: Tuesday 2.14.17 WOD NOTES
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2.13.17 Box Brief
Monday 2.13.17 WOD
Max Effort Upper WOD Pick 1: 1RM Weighted Pull-ups, Max Reps Pull Ups Unbroken, Max Reps Handstand Push Ups Unbroken “Heart Throb” 14min AMRAP 30 Dubs (x2) 15 Sit-ups 30 Dubs (x2) 15 KB Swings (55,35) **Score rounds = reps $ Out 100 Banded Pull Aparts, as fast as possible **orange, purple or red band […]
Protected: Monday 2.13.17 WOD NOTES
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3 Specialty Clinics Remain
Sunday 2.12.17 WOD
Monster Mash! WOD “Higher Ground” –Buy In– 100′ Overhead DB Lunge –Then– 400m Row 21 DB Squat Cleans 3 Rope Climbs (15′) 400m Row 15 DB Squat Cleans 2 Rope Climbs 400m Row 9 DB Squat Cleans 1 Rope Climb –Buy Out– 100′ Overhead DB Lunge **DB in each hand (45,35,35,25) $ Out 4×20 Hollow […]
Protected: Sunday 2.12.17 WOD NOTES
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Don’t Forget….Skills Clinics
