Sunday 1.22.17 WOD
Monster Mash! Mobility WOD “Eunice” In 40min Complete: 100m Run 10 Shoulder Press 200m Run 20 Push Press 300m Run 30 Push Jerk 400m Run 40 Cleans 500m Run 50 SDHP 600m Run 60 Swings 700m Run 70 Deadlifts **Use one dumbbell throughout. Choose your own weight. Rotate arms as needed. Reps listed are combined […]
Protected: Sunday 1.22.17 WOD NOTES
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Saturday 1.21.17 WOD
Partner Up! Mobility WOD “Stone Fox” Teams of 3 30min AMRAP 12 Box Jumps (24,20) 12 Power Snatches (95,65) 12 T2B **Each partner completes 1 full round, then rotate. $ Out Have a great weekend WOD NOTES
Protected: Saturday 1.21.17 WOD NOTES
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Friday 1.20.17 WOD
Max Effort Upper Mobility WOD “Jazz Hands” 75 Kettlebell Swings (55,35) 2K Row 75 Kettlebell Swings (55,35) **Last complete 6.10.15 $Out DB Floor Press 2 x Max Reps (45,25,35,15) **no pausing at top or bottom WOD NOTES
Protected: Friday 1.20.17 WOD NOTES
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Thursday 1.19.17 WOD
Mobility WOD “Operation Ajax” 800 meter Run 50 Hang Power Cleans (115,75,95,65) 600 meter Run 30 Hang Power Cleans 400 meter Run 10 Hang Power Cleans $ Out Sumo Deadlift High Pull (6×4 @ 65%) WOD NOTES
Protected: Thursday 1.19.17 WOD NOTES
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Wednesday 1.18.17 WOD
Bring A Friend! Mobility WOD “Tri Sprint Intervals V2” 5 Rounds of 4:00 on / 4:00 off: 30 10m Shuttle Runs 30,20 Calorie Bike AMRAP Calorie Row Rest 4:00 between rounds **Score total cals rowed $ Out 2×40 each side, banded side bends
Protected: Wednesday 1.18.17 WOD NOTES
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