Tuesday 1.3.16 WOD
Lifestyle Challenge Mobility WOD “Virgo” 17min Up Ladder: 2,4,6,8,10,12,14,16…. Back Squat (135,95,115,75) KB Swings (70,55,55,35) **Increase reps by 2 each round, score total reps $ Out Deadlift (6×4 @ 60%, DO NOT TNG, reset each pull) WOD NOTES
Protected: Tuesday 1.3.16 WOD NOTES
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Monday 1.2.16 WOD
8:30am & 9:30am WODs only Babysitting Available at normal times Lifestyle Challenge Mobility WOD “Love Boat” For Time: 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Directly into… 3 Rounds of “DT” 12 Deadlifts (155,105) 9 Hang Power Cleans 6 Jerks Directly into… 1,000 Row **Courtesy of CFNE $Out Shoulder Press (20RM) WOD […]
Protected: Monday 1.2.16 WOD NOTES
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Holiday Hours
Sunday 1.1.17 WOD
Monster Mash! WOD #1 “True Grit” 2,000 meter Row After the first minute begin ‘Death by Thrusters’ (95,65) With a running clock start the row. At the 1-minute mark get off the rower, do one thruster, then resume rowing until the 2-minute mark. Do two thrusters, row until the 3-minute mark, do three thrusters, etc. […]
Protected: Sunday 1.1.17 WOD NOTES
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Saturday 12.31.16 WOD
Partner Up! New Year Novice Comp. WODs WOD 1 15min AMRAP 1000m Row (split 500m/500m) 60 Box Jump Overs 24,20 50 Power Snatches (95,65,75,45) 40 Front Rack Lunges (95,65,75,45) 30 STOH (95,65,75,45) Max Synchronized Burpees Over Bar **Score total burpees –At 20min Begin WOD 2– WOD 2 Hang Clean 3RM, 10min total time for both […]
Protected: Saturday 12.31.16 WOD NOTES
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Holiday Schedule
