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Protected: Wednesday 12.21.16 WOD NOTES
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12.20.16 Box Brief
Dr. Stu in Ardmore Tuesday 12.20.16 Click here to schedule
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Tuesday 12.20.16 WOD
Dynamic Effort Lower WOD “Row Rudolph Row” 40 Wall Balls (20,14) 2k Row 40 Wall Balls $ Out Box Squat (6×4 @ 70%, below parallel, wide stance) WOD NOTES
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Protected: Tuesday 12.20.16 WOD NOTES
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Monday 12.19.16 WOD
Dr. Stu in Ardmore Tuesday 12.20.16 Click here to schedule http://www.scheduleyou.in/PezX38 Max Effort Upper WOD In 6min build to a heavy 3 rep Bench Press –Then– “Blitzen” 7 Rounds 7 Bench Press (135,95,115,75) 7 Power Cleans (165,115,135,95) 49 Dubs (x3) $ Out 21-15-9 V-Ups Supermans WOD NOTES
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Protected: Monday 12.19.16 WOD NOTES
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12.19.16 Box Brief
NUTRITION PROGRAM COACHING — LIFESTYLE CHALLENGE — There are 2 nutritional paths for this challenge and their merits are beyond the scope of this post. References will be provided for both. Option 1 (10 points per day, 300 points possible) The CLARK KENT / DIANA PRINCE (CD) option. Because sometimes super heroes are just too […]
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Sunday 12.18.16 WOD
–Dr. Stu in Ardmore Tuesday 12.20.16– Click here to schedule Monster Mash! WOD “Frosty” 5 Rounds 7 Thrusters (105,75,95,65) 1 Legless Rope Climb (15′) –5min Rest– 3 Rounds for time of: 80 Dubs (x3) 40 Air Squats 20 Deadlifts (185,135,155,115) **Score time $ Out 4 Rounds 15 Cals (bike or row) 15 GHD Back Extensions […]
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Protected: Sunday 12.18.16 WOD NOTES
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12.17.16 Box Brief
#NoRegrets So it’s December and for many people that means eating and drinking just about everything in sight. #NoRegrets 🙂 While we all like to think we don’t care, deep down we don’t feel this way. I bet you’d rather stay on track and not throw hard-earned progress you worked all year for out the […]