Protected: 7.31.15 WOD NOTES
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7.30.15 Box Brief
Charles Poliquin on Strength Training, Shredding Body Fat, and Increasing Testosterone and Sex Drive The Time Ferris Show – CLICK HERE “The rule is: the basics are the basics and you can’t beat the basics.” – Charles Poliquin Charles Poliquin (@strengthsensei) is one of the best known strength coaches in the world. He has trained elite athletes […]
Thursday 7.30.15 On-Ramp
@CFR5 On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Thursday 7.30.15 Competitor WOD
Dynamic Effort Lower Strength Front Squat (6×3 @ 75% 1RM w/ 3sec. pause) WOD “The Toxic Waltz” 12-9-6 Squat Snatches (135,95) Bar Muscle Ups **1 Bar MU = 2 C2B + 2 Diamond Push Ups **15min Time cap Special Strength 3×15 Overhead Axle Bar Walking Lunges **each leg Special Strength 3×12 Single Leg Hip Bridges, Weighted […]
Thursday 7.30.15 Barbell Club
@CFML A1: High Hang Clean (3×3) A2: Goblet Squat (3×5) B: Hang Clean and Jerk (1×80, 1×83, 1×85, 2x1x85+) Every 2:30 C: Front Squat (3x2x88) D1: RDL (Romanian Deadlift) (3x5x90) D2: Row (3×6-8)
Protected: 7.29.15 WOD NOTES
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7.29.15 Box Brief
Wednesday 7.29.15 On-Ramp
@CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups
Wednesday 7.29.15 Competitor WOD
GWOD + Dynamic Oly Weightlifting Clean Ladder: 2 Minute AMRAP (rounds) 3 sets: (185/125) (215/145) (245/165) (265/175) (285/185) (305/195) *Or scale as needed, climb as high as you can, stop, 3min rest and repeat x3 **Courtesy of CF Conjugate WOD “Walk Like An Egyptian” 1000m Row 30 Box Jumps (24,20) 50m Farmers Carry (70,55) 800m […]
Wednesday 7.29.15 Barbell Club
@CFR5 A: Tall Snatch + OHS (3×3+3) B: Hang Snatch (2×80, 2×83, 2×85, 2x1x85+) Every 2:30 C: Back Squat (4x4x83) D: Power Clean + Push Press (3×1+5)
