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Week of 8.15.16 Barbell Club
Conjugate Strength Tuesday 1. Snatch (@ 80% 6×2) 2. Behind the Neck Snatch Grip Earthquake Bar Press (3×8) 3. Banded Clean Grip Deadlift – Red (1RM) 4. Back Rack Lunge (Max Weight – 2×12 each leg) Thursday 1. 3 Hang Cleans + 1 Split Jerk (1RM) 2. Front Squat (5×5 @ 80%) 2a. Back Squat […]
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Monday 8.15.16 WOD
Max Effort Upper WOD “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ **Women: Rx 75,35,20″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here $ Out Close Grip Bench (1RM) **hands inside shoulder […]
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Sunday 8.14.16 WOD
Monster Mash! –In 40min complete the below– WOD #1 “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **Scale 7MU = 14 Pull Ups + 14 Ring Dips –Mandatory 3min Rest to 4k Row– WOD #2 3k Row $ Out GHD PVC Paddling – 3 […]
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Protected: Sunday 8.14.16 WOD NOTES
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Saturday 8.13.16 WOD
WOD Partner Up! “A Boy Named Sue” Teams of 2 Every 10min start a new benchmark: “FRAN” 21-15-9 Thrusters (95,65) Pull Ups –Then– “ELIZABETH” 21-15-9 Power Cleans (135,95) Ring Dips –Then– “KAREN” 150 Wall Balls (20,14) **With remaining time complete 1 of the following: Max Calorie Row, Max Burpees, Max Dubs (/3),Each movement must be […]
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Protected: Saturday 8.13.16 WOD NOTES
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Friday 8.12.16 WOD
Max Effort Upper WOD “Three Wise Men Tribute” “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as […]
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Protected: Friday 8.12.16 WOD NOTES
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Thursday 8.11.16 WOD
Dynamic Effort Lower Strength Deadlift (Unbroken 3x3x3x3x3 @ 75%) **in 7min complete @ 75%. If you fail to complete unbroken stop. DO NOT finish reps WOD “Wicked Twisted Road” 18min AMRAP 1 Curtis P (135,95,95,65) 100m Farmers Carry, (45,35,35,25) 50m Waiters Carry, Right (45,35,35,25) 50m Waiters Carry, Left (45,35,35,25) **x1 Curtis P = Power Clean […]
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Protected: Thursday 8.11.16 WOD NOTES
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