Protected: Friday 11.18.16 WOD NOTES
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Thursday 11.17.16 WOD
Dynamic Effort Lower WOD Happy Birthday Coach Steph! “Holiest of Holiness” In 20min complete: 50 Deadlifts (135,95,115,75) 40 Back Squats 30 STOH 20 Front Squats **Every time you break complete 1 Rope Climb, 15′. This includes between movements $Out Glute-Ham Raises (4×6, modify to band assisted inverse curl) **Glute Ham Raises, increase weight this week […]
Protected: Thursday 11.17.16 WOD NOTES
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Wednesday 11.16.16 WOD
Monster Mash! Bring a Friend Day! WOD “To the Moon and Back” 21-15-9 Calorie Row Calorie Bike 100m KB Front Rack (55,35) 21-15-9 Calorie Row Calorie Bike 100m KB Farmers Carry (55,35) 21-15-9 Calorie Row Calorie Bike 100m Single KB Overhead (55,35) $ Out Weighted Plank Holds 60,40,20,40,60 seconds **Rest 1:1
Protected: Wednesday 11.16.16 WOD NOTES
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Tuesday 11.15.16 WOD
Bring a friend day is tomorrow! Dynamic Effort Upper WOD **Last completed 7.1.16 “Karabel” 10 Rounds for Time 3 Power Snatches (135,95) 15 Wallball Shots (20,14) $ Out Weighted Ring Dips (4×6) **Increase weight or decrease modification from last week. Complete all reps without failure. Score weight and/or modification in comments
Protected: Tuesday 11.15.16 WOD NOTES
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Monday 11.14.16 WOD
Max Effort Lower WOD Happy 33rd Birthday Brad Simek! “Papa Bear” 10 Rounds 20/15 Cal Row 3 Front Squats (175,120,145,100) **FS from the ground **25min time cap $Out Overhead Walking Lunges (Axel bar 95,65 Max Reps 2min (L+R=2)) Axel bar weights 25#
Protected: Monday 11.14.16 WOD NOTES
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Sunday 11.13.16 WOD
Monster Mash! Last completed 5.5.16 WOD “Riptide Rush PT 1” 10min AMRAP 2 Squat Snatch (155,115,135,95) 4 ‘L’ Sit Pull Ups 6 HSPU –At 15min Start PT 2– “Riptide Rush PT 2” 50 DB Push Jerks (60,45,55,35) 50 Air Squats 50 Sit Ups –At 30min Start PT 3– “Riptide Rush PT3” 500m row 400m run […]
