Month: December 2015

  • Thursday 12.3.15 WOD

    Thursday 12.3.15 WOD

    Dynamic Effort Upper Strength Bench Press (3×3 wide, 3×3 med, 3×3 close @ 60% + band tension) WOD “Nixon” 21 Power cleans (135,95) 21 Pull Ups 3 Rope Climbs 15 Power Cleans 15 Pull Ups 2 Rope Climbs 9 Power Cleans 9 Pull Ups 1 Rope Climb $ Out 3 Rounds: Minute 1 – :40s Abmat […]

  • Thursday 12.3.15 WOD NOTES

    Dynamic Effort Upper Mobility: 5min Repeat from Monday, Will use this mobility for the next 2 week DE Cycle. 2:00 -3:10  http://www.mobilitywod.com/daily/tuesday-november-10th-2015/ Strength:15min Bench Press (3×3 wide, 3×3 med, 3×3 close @ 60% + band tension) NOTES: Make sure that the band has tension at the bottom and top of the lift. If you have to […]

  • Wednesday 12.2.15 Box Brief

    Wednesday 12.2.15 Box Brief

    Congrats to our 2015 RowVember Winners! First Place: Steve 240,357m Second Place: Chris 214,600m ThirdPlace: Dimitry 192,000m

  • Wednesday 12.2.15 WOD

    Wednesday 12.2.15 WOD

    Explosive Strength WOD “Victorious Secret” 4 Rounds 21 Bounds (24,20) 18 Wall Balls (20,14) 15 KB Swings (55,35) 12 HSPU $ Out 3x :30sec. GHD PVC Paddling **30sec. backward, 30sec. forward  

  • Wednesday 12.2.15 WOD NOTES

    Explosive Strength Mobility: 5min Coaches Choice Dynamic Warm Up: 7min WOD: 25min “Victorious Secret” 4 Rounds 21 Bounds (24,20) 18 Wall Balls (20,14) 15 KB Swings (55,35) 12 HSPU NOTES: Budget half the class for todays WOD. Movement should not be completed quickly. Bounds, over PVC pipe set at height listed. Cool Down Stretch: 2-3min $ […]