Tuesday 11.22.16 WOD
Thanksgiving and Black Friday hours Thursday 11.24.16 9am WOD, Radnor Memorial Park Friday 11.25.16 9:30am & 4:30pm ONLY (babysitting available) Dynamic Effort Lower WOD “Mellow Dramatic” 10-9-8-7-6-5-4-3-2-1 Back Squats (185,135,155,105) 20-18-16-14-12-10-8-6-4-2 Toes to Bar **Back Squats, from the rack $Out Sumo Deadlift (12×2 @ 60%, every 30sec. Speed Pulls) These are not TNG. Reset each […]
Protected: Tuesday 11.22.16 WOD NOTES
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Monday 11.21.16 WOD
Max Effort Upper WOD “Fire and Rain” 20min EMOM Mins 0-10 Min 1- Max Snatches (135,95,95,65) Min 2- Rest Mins 10-20 Min 1- Max Clean and Jerks (135,95,95,65) Min 2- Rest **Score total reps of each separately $Out Flight Simulator (Time) Unbroken Dubs 10,20,30,40,50,40,30,20,10
Protected: Monday 11.21.16 WOD NOTES
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Sunday 11.20.16 WOD
Monster Mash! WOD “Rain Dance Maggie” In 25min Complete each individual WOD for time. Rest as needed between WODs. For time: 30 Thrusters (95,65,75,55) 30 C2B For time: 18 Power Cleans (155,105,115,75) 18 Burpee Bounds (20,20,20,20) For time: 30 Thrusters (95,65,75,55) 30 C2B For time: 18 Power Cleans (155,105,115,75) 18 Burpee Bounds (20,20,20,20) $ Out […]
Protected: Sunday 11.20.16 WOD NOTES
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Saturday 11.19.16 WOD
WOD Partner Up or Complete Solo **Last complete 4.18.15 “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps (45,25 plate overhead) 400m run **35min time cap **OH Lunge 45,25 In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011 To […]
Protected: Saturday 11.19.16 WOD NOTES
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Friday 11.18.16 WOD
Max Effort Upper WOD Happy 27th Birthday Janeale! Press Complex **EMOM 8min, building to heavy, Strict Press, Push Press, Jerk –At the 12min Mark Begin– 4min AMRAP: 27 Cal Row 27 Burpees 27 Shoulder Press (75,55,65,45) –4min Rest– 4min AMRAP 21 Cal Row 21 Burpees 21 Push Press (95,65,75,55) –4min Rest– 4min AMRAP 15 Cal […]
11.17.16 Box Brief
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