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Protected: Friday 5.20.16 WOD NOTES
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Thursday 5.19.16 WOD
Dynamic Effort Lower Strength Sumo Deadlift (6×5 @ 70%, speed pulls) WOD Running “Randy” **Last completed 1.23.15** 800m Run –Then– “Randy” 75 Snatches (75,55) –Then– 800m Run *Score time *800m Run = 1000m Row $ Out 3×20 each side slow pallof press
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Protected: Thursday 5.19.16 WOD NOTES
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Wednesday 5.18.16 WOD
Competition Day! WOD #1 “2015 Lurong Challenge WOD 1” 0:00 – 4:00 20 Box Jumps 15 T2B 10 Clean and Jerks4:00 – 8:00 20 Box Jumps 15 T2B 10 Clean and Jerks 8:00 – 12:00 20 Box Jumps 15 T2B 10 Clean and Jerks 12:00 – 16:00 20 Box Jumps 15 T2B 10 Clean and […]
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Protected: Wednesday 5.18.16 WOD NOTES
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May 2016 Newsletter
May 2016 Newsletter Spring is here and so is the warm weather. Let’s open the doors at the Box and take the WOD outside. April brought us one month closer to the new Wayne location, a new ‘AB’ril winner and several new Athletes joining the community. So, if you see new faces at the Box […]
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Tuesday 5.17.16 WOD
Dynamic Effort Upper Strength Shoulder Press (3×8 @ 70% ) **If you fail to complete the given reps in a set, continue with push press and then push jerk at the same percentage WOD “Lite Brite” 1000m Row 125 Dubs (Scale x2) 75 Push Press (75,55,65,45) $ Out 99 Standing Banded Ab Crunches
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Protected: Tuesday 5.17.16 WOD NOTES
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Week of 5.16.16 Barbell Club
Conjugate Strength Tuesday 1. Banded Front Squat – Single Red (1RM) 2. Banded Clean Speed Pull (@ 60% 10×1) 3. Clean High Pull (3×5 @ 60%) 4. Seated Good Mornings (3×8) 5. Stationary Lateral Lunges (3×10) Thursday 1. Overhead Squat (@ 75% 8×3) 2. Front Squat (1×8 up 10# from last week) 3. Muscle Snatch […]
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Monday 5.16.16 WOD
Max Effort Lower Strength Deadlift (1RM) Less than 10 reps after 50% WOD “Rock Em Sock Em” 15min AMRAP 15 Step Front Racked Lunge (L+R=2) (115,75,95,65) 15 K2E 15 KB Swings (70,55,55,35) $ Out Coaches Choice 3min Static Ab Holds
