Protected: Friday 12.2.16 WOD NOTES
There is no excerpt because this is a protected post.
Thursday 12.1.16 WOD
Dynamic Effort Lower Strength Sumo Deadlift 12×2 Every 30sec. Speed Pulls @ 65% **These are not TNG. Reset each pull, hands stay on bar. WOD “Set the world on fire” 14min AMRAP 10 Deadlifts (185,135,155,105) 5 C2B 10 Deadlifts (185,135,155,105) 5 C2B 10 Deadlifts (225,155, 185,135) 5 C2B 10 Deadlifts (225,155, 185,135) 5 C2B 10 […]
Protected: Thursday 12.1.16 WOD NOTES
There is no excerpt because this is a protected post.
Wednesday 11.30.16 WOD
Monster Mash! WOD “Bombshell” 0:00 – 2:00 1 Rope Climb (15′) 2 Power Cleans (125,85,105,70) 2:00 – 4:00 1 Rope Climb 4 Power Cleans 4:00 – 6:00 1 Rope Climb 6 Power Cleans 6:00 – 8:00…. **continue up the ladder, score total reps $ Out 10min AMRAP 100′ Walking Lunge 50 Dubs (x3) 25 Burpees […]
Protected: Wednesday 11.30.16 WOD NOTES
There is no excerpt because this is a protected post.
Tuesday 11.29.16 WOD
Dynamic Effort Upper WOD “Kill A Word” 2 Rounds 2k Row 50 Bench Press (135,95) $ Out Press Complex (8x Strict Press, Push Press, Jerk @ 65%) WOD NOTES
Protected: Tuesday 11.29.16 WOD NOTES
There is no excerpt because this is a protected post.
Monday 11.28.16 WOD
Max Effort Lower WOD “Game Plan” In 8min build to a heavy Squat Snatch –At 10min Begin– 20min AMRAP 30 DB Snatches Left (75,45,60,35) 30 Cal Assaut Bike 30 DB Snatches Right (75,45,60,35) 30 Cal Row **score total reps $ Out Midline March 5min AMRAP 100′ OH DB walk 15 Sit Ups **you choose weight, […]
Protected: Monday 11.28.16 WOD NOTES
There is no excerpt because this is a protected post.
Sunday 11.27.16 WOD
Monster Mash! WOD #1 “CrossFit Games Open 14.4” 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups –5min Rest to WOD #2– WOD #2 “Green Light” 6 Rounds: 3 Jerks (185,135,135,95) 2 Rounds of “Cindy” 1 Rope Climb, 15 ft $ Out 10:30pm Yoga […]
