Protected: Wednesday 2.8.17 WOD NOTES
There is no excerpt because this is a protected post.
Box Brief 2.7.17
Tuesday 2.7.17 WOD
Dynamic Effort Upper WOD “Tiger Balm” 21-18-15-12-9-6-3 Calorie Row Strict Press (75,55,65,45) $Out Bent Over Row ( 6×4 & 60%) WOD NOTES
Protected: Tuesday 2.7.17 WOD NOTES
There is no excerpt because this is a protected post.
2.6.17 Box Brief
Week of 2.5.17 Programming + Events + TBA
Monday 2.6.17 WOD
Max Effort Lower Strength 1RM Back Squat or Front Squat or Overhead Squat **complete a variation you did not complete last week WOD “Deep Heat” 5 Rounds: 1min Squat Snatches (100,70,80,60) 1min Burpee Dumbbell Box Step-Ups (55,35,45,25)(20″) 1min Bike for Calories 1min Rest **Score total reps + cals $ Out 3x40sec. PVC Paddling with […]
Protected: Monday 2.6.17 WOD NOTES
There is no excerpt because this is a protected post.
Sunday 2.5.17 WOD
Monster Mash! WOD “Bergeron Open Test” AMRAP in 20 minutes 50 Wall Ball Shots (20,14) 50 Double Unders 40 Box Jumps 40 Toes-to-Bars 30 Chest-to-Bar Pull-Ups 30 Burpees 20 Power Cleans (145,100) 20 Jerks (145,100) 10 Power Snatches (145,100) 10 Muscle-Ups $ Out 3x1min weighted plank WOD NOTES
Protected: Sunday 2.5.17 WOD NOTES
There is no excerpt because this is a protected post.
Saturday 2.4.17 WOD
Partner Up! WOD “Bar Crawl” Teams of 3 7min AMRAP Bench Press 50 Bench Press (135,95,105,75) 50 Bench Press (155,105,135,95) AMRAP Bench Press (185,135,155,105) –3min Rest– 7min AMRAP 50 Front Squat (135,95,105,75) 50 Front Squat (155,105,135,95) AMRAP Front Squat (185,135,155,105) –3min Rest– 7min AMRAP 50 Deadlifts (185,135,155,105) 50 Deadlifts (225,155,185,135) AMRAP Deadlifts (275,185,225,155) **Score each […]
