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Tuesday 3.29.16 WOD NOTES
Dynamic Effort Upper Mobility: 3min 3min 0:00-3:15 http://www.mobilitywod.com/2015/08/14-day-mobility-challenge-7-green-lights-day-14/ Dynamic Warm Up: 5min Strength: 15min Bench Press (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# NOTES: Similar to yesterday, Athletes should complete a set every 2min to finish in under 15min. WOD: 20min “Philanderder” 3 Rounds 400m Run 21 KB Swings […]
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Warm-up Dynamic 4 minute jump rope tabata Weightlifting Squat Clean (1x1x1x1x1x1x1x1x1x1) review clean introduce squat clean add weight lightly Metcon (AMRAP – Rounds) 10 Minute AMRAP 12 deadlift 3 wall walks 12 sit ups
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Monday 3.28.16 WOD
Dynamic Effort Lower Strength Squat Clean (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# WOD “Smooth Operator” 41 MB Cleans (20,14,14,12) 21 Back Squats (135,95,115,75) 30 MB Cleans 15 Back Squats 18 MB Cleans 9 Back Squats **BS from ground $ Out 3×12 MB Slams
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Monday 3.28.16 WOD NOTES
Dynamic Effort Lower Mobility: 8min 2min each side adductor smash 0:00 – 1:53 http://www.mobilitywod.com/daily/saturday-march-26th-2016/ 2min each side 0:00 – 1:40 http://www.mobilitywod.com/daily/tuesday-march-15th-2016/ Dynamic Warm Up: 5min Strength: 15min Squat Clean (Score 3×6) 1×8 @ 50% 1×6 @ +5# 1×6 @ +5# 3×6 @ +5# NOTES: Switching up the programing order for the next 3 weeks. We will complete DE […]
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Sunday 3.27.16 WOD
CrossFit Main Line – Wayne Now holding WODs at 821 W. Lancaster Ave. Wayne, PA. Devon Village Shopping Center (Whole Foods Shopping Center) Competition Day WOD “Hallelujah” 21-15-9 Cal Row Deadlifts (185,135,155,105) –5min Rest– 18-15-12 Cal Row Power Snatch (115,75,95,65) –5min Rest– 15-12-9 Cal Row OHS (95,65,75,55) –5min Rest– 100′ Walking Barbell Lunge **Walking Lunge, […]
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Sunday 3.27.16 WOD NOTES
Mobility: None Dynamic Warm Up: None Instead have Athletes complete a coaches choice warm up AMRAP to get loose as they arrive. Strength: None Competition Day WOD: 40min “Hallelujah” 21-15-9 Cal Row Deadlifts (185,135,155,105) –5min Rest– 18-15-12 Cal Row Power Snatch (115,75,95,65) –5min Rest– 15-12-9 Cal Row OHS (95,65,75,55) –5min Rest– 100′ Walking Barbell Lunge **Walking […]
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Saturday 3.26.16 WOD
WOD “Coquette” Partner Up! In 30min complete: 2400m Run 50 Unison T2B (K2E) 100 Wall Balls (20,14,14,12) 50 Squat Cleans (135,95,115,75) 100 Pull Ups (jumping pull ups) 50 Unison Burpees **Run completed 200m sprint at a time, each partner runs 12 sprints **Unison T2B, both partners can count reps as long as they are both […]
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Friday 3.25.16 WOD
Max Effort Lower Strength Snatch Grip Deadlift (1RM) WOD “Temptress” In 20min from a rack: 20 Back Squats (225,155,185,135) 1mile run 20 Back Squats $ Out 3×20 Partner Leg Tosses
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Friday 3.25.16 WOD NOTES
Max Effort Lower Mobility: 5min o:35 -1:50 http://www.mobilitywod.com/daily/wednesday-march-23rd-2016/ Dynamic Warm Up: 5min Strength: 12min Snatch Grip Deadlift (1RM) NOTE: Why? Upper back development Posterior Chain development Assistant Exercise for conventional deadlift Increase vertical jump, focus on hip extension How? Warm Up today with a conventional grip and gradually work your hands wider as you approach […]
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Thursday 3.24.16 WOD
Dynamic Effort Upper Strength Muscle Snatch (16×1 @ 75%) WOD “Taste The Rainbow” 21-15-9 STOH (135,95,115,75) Push Ups T2B $ Out 3min continuous Superman Hold/Roll To Hollow Rock
