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Wednesday 7.13.16 WOD
Monster Mash! WOD “Ghost” 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments. $ Out 100 Sit Ups […]
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Protected: Wednesday 7.13.16 WOD NOTES
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Tuesday 7.12.16 WOD
Dynamic Effort Upper Strength Power Clean + Hang Power Clean (EMOM 6min x3 reps) **Increase weight every minute to a heavy 3 reps WOD “Jumping Isabel” 50 Dubs (x3) 15 Power Snatches (135,95) 50 Dubs 15 Power Snatches 50 Dubs $ Out 20 Depth Jump for Max Height **box height 24,20
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Protected: Tuesday 7.12.16 WOD NOTES
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Week of 7.11.16 Barbell Club
Conjugate Strength Tuesday 1. 5 Clean and Jerks @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 1 @ 90%+ Rest 5 min. Repeat Clean and Jerk (2×1 from Above) 2. Banded Back Squat – Single Red (1RM) 3. Good Mornings (3×8) 4. Weighted Ring Dips (3×10) Thursday 1. Power Snatch + Snatch […]
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Monday 7.11.16 WOD
Max Effort Lower WOD “Dan” 4 Rounds for Load and Time 21 Overhead Squats 400 Meter Run **Athlete selects the weight for overhead squats. Score is load and time as pounds per second (ex: 135/13:05 = 135/785 = .172 lbs/sec). **Score pounds per second $ Out 4x 40 Scissor Kicks + 40 Flutter Kicks
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Protected: Monda 7.11.16 WOD NOTES
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Sunday 6.10.16 WOD NOTES
Monster Mash! WOD “Frantasy Land” 21-15-9 reps of: Thrusters (95,65) Pull-Ups 15-12-9 reps of: Thrusters (115,85) Chest-to-Bar Pull-Ups 12-9-6 reps of: Thrusters (135,95) Bar Muscle-Ups **40min time cap **If you do not have bar MU complete; jumping pull ups, pull ups, C2B $ Out 3×15 Partner MB Sit Ups
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Protected: Sunday 6.10.16 WOD NOTES
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Saturday 7.9.16 WOD
Bring a Friend and Partner Up! WOD “Diamonds and Gasoline” 24min AMRAP 12,8 Cal Bike 12,8 Cal Row 100m Run **Each Athletes will complete a full round $ Out Have a great weekend!
