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Protected: Saturday 6.9.16 WOD NOTES
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Friday 6.8.16 WOD
Max Effort Upper WOD #1 “Gwen” Clean & Jerk 15-12- and 9 reps ***Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets –Start WOD #2 @ 12min– WOD #2 “Dreadful Selfish Crime” In 18min Complete: 5 […]
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Protected: Friday 6.8.16 WOD NOTES
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Thursday 6.7.16 WOD
Dynamic Effort Lower Strength Back Squat (15min EMOM) Min 1-5 (7 BS) Min 6-10 (5 BS) Min 11-15 (3 BS) **Score heaviest weight moved for most reps WOD **Last complete 2.23.15 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up […]
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Protected: Thursday 6.7.16 WOD NOTES
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Wednesday 6.6.15 WOD
Monster Mash! WOD#1 “The Accidental Hipster” 3 Rounds 21 Deadlifts (135,95,115,75) 7 OHS (135,95,115,75) –5min Rest to WOD #2– WOD#2 “Ready for Confetti” 21-15-9 Hang Cleans (135,95,115,75) Box Jumps (24,20,20,16) –5min Rest to WOD #3– WOD#3 1000m Row
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Protected: Wednesday 6.6.16 WOD NOTES
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Tuesday 6.5.16. WOD
Dynamic Effort Upper Strength Shoulder Press (10×2 @ 75%, EMOM 35sec.) Strength Bent Over Row (10×3 @ 75% shoulder press, EMOM 35sec.) WOD **Last complete 4.16.15 “Jackie on the road” 800m Run 50 Thrusters (45,35) 30 Pull Ups $ Out 2 Rounds 20 T2B 20 V-Ups 20 Supermans
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Protected: Tuesday 6.5.16 WOD NOTES
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Week of 7.4.16 Barbell Club
Conjugate Strength Tuesday 1. Hang Clean and Jerk (2RM) 2. Banded Back Squat – Single Red (8×2 @ 60% + 25% bands) 3. Overhead Squat (1×8 @ 75%) 4. Good Mornings (3×10) 5. Stationary Lateral Lunges (3×15) 6. KB Skull Crushers (3×15) Thursday 1. Hang Snatch (3RM) 2. Clean Deadlift (1RM) 3. Behind the Neck […]
