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11.17.16 Box Brief
Zayze Activewear Does your legging game need a revamp? If so, check out Zayze Activewear. Thanks to Main Line Athlete, Shayna, all Athletes get 10% off their order! Discount Code ‘CFML’. Shop Now!
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Protected: Friday 11.18.16 WOD NOTES
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Thursday 11.17.16 WOD
Dynamic Effort Lower WOD Happy Birthday Coach Steph! “Holiest of Holiness” In 20min complete: 50 Deadlifts (135,95,115,75) 40 Back Squats 30 STOH 20 Front Squats **Every time you break complete 1 Rope Climb, 15′. This includes between movements $Out Glute-Ham Raises (4×6, modify to band assisted inverse curl) **Glute Ham Raises, increase weight this week […]
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Protected: Thursday 11.17.16 WOD NOTES
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Wednesday 11.16.16 WOD
Monster Mash! Bring a Friend Day! WOD “To the Moon and Back” 21-15-9 Calorie Row Calorie Bike 100m KB Front Rack (55,35) 21-15-9 Calorie Row Calorie Bike 100m KB Farmers Carry (55,35) 21-15-9 Calorie Row Calorie Bike 100m Single KB Overhead (55,35) $ Out Weighted Plank Holds 60,40,20,40,60 seconds **Rest 1:1
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Protected: Wednesday 11.16.16 WOD NOTES
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Tuesday 11.15.16 WOD
Bring a friend day is tomorrow! Dynamic Effort Upper WOD **Last completed 7.1.16 “Karabel” 10 Rounds for Time 3 Power Snatches (135,95) 15 Wallball Shots (20,14) $ Out Weighted Ring Dips (4×6) **Increase weight or decrease modification from last week. Complete all reps without failure. Score weight and/or modification in comments
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Protected: Tuesday 11.15.16 WOD NOTES
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Week of 11.14.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Power Snatch (8×2 @ 75%) 2. Overhead Squat (4×2) 3. Clean and Jerk (10×1) 4. DB Box Jump (3×10) Wednesday/Thursday 1. Banded Squat Clean – Single Purple (15×1 @ 70-75%) 2. Snatch Balance (4×3) 3. Back Box Squat – Single Red Band (8×2 @ 55%) 4. Push Press (3×5 @ 80%) […]
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Monday 11.14.16 WOD
Max Effort Lower WOD Happy 33rd Birthday Brad Simek! “Papa Bear” 10 Rounds 20/15 Cal Row 3 Front Squats (175,120,145,100) **FS from the ground **25min time cap $Out Overhead Walking Lunges (Axel bar 95,65 Max Reps 2min (L+R=2)) Axel bar weights 25#
