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Protected: Wednesday 6.8.16 WOD NOTES
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Tuesday 6.7.16 WOD
WOD NOTES Dynamic Effort Lower Strength Front Squat (21-15-9-6-3 Unbroken @ 55%) **Completed on the Coaches que WOD “TomKat” 21-15-12 T2B Cal Row –Then Immediately– 21-15-12 Squat Cleans (95,65,75,55) Assault Bike Cals $ Out 3 Rounds 30 Flutter Kicks 30 Scissor Kicks
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Protected: Tuesday 6.7.16 WOD NOTES
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Week of 6.6.16 Barbell Club
Conjugate Strength Tuesday 1. Back Squat (Build to a heavy Single) 2. Snatch – No foot, no hook (5×2) 3. Clean Pull + Clean (6×1) 4. Snatch + Pause (5×1) 5. GHD Thumbs Down Rear Delt Raises (3×20) Thursday 1. 2″ Deficit Snatch (4×2) 2. 2″ Deficit Snatch Pulls (4×6) 3. Front Squat (1×8 Up […]
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Monday 6.6.16 WOD
WOD NOTES Max Effort Upper WOD “Bennifer” 0:00-10:00min 1mile run + Max Clean and Jerks (135,95,115,75) 12:00-18:00min 800m Run + Max Clean and Jerks 20:00-26:00min 400m Run + Max Clean and Jerks **Score total clean and jerks $ Out 4 Rounds 30sec on, 30sec off Anchored Toes to Bar
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Protected: Monday 6.6.16 WOD NOTES
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Sunday 6.5.16 WOD
Competition Day! WOD #1 “Summer Love” 2 Rounds 12 Front Squats (165,110,135,95) 9 Clean & Jerks (165,110,135,95) 6 Snatch (165,110,135,95) **Score time –5min Rest to WOD #2– WOD#2 “Troegenator” 27-18-9 Hang Power Cleans (135,95,115,75) HSPU **Score time $ Out 1mile Run at 70%
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Protected: Sunday 6.5.16 WOD NOTES
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Saturday 6.4.16 WOD
Partner Up! WOD “Chupa Chups” Teams of 2 8 Rounds 1:00 to complete each movement 9 Power Cleans (135,95) 15 Wallballs (20,14) Max Calorie Bike –1min rest after each round– **Score total cals on bike $ Out Have a great weekend!
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Protected: Saturday 6.4.16 WOD NOTES
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