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Protected: Tuesday 12.13.16 WOD NOTES
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Week of 12.12.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. High Hang Snatch + Hang Snatch (10×1 @ 75%) 2. Front Box Squat Above Parallel (Heavy Single) 3. Back Squat (8×2 @ 75%) 4. L-Sit Single Arm DB Press (3×6) Wednesday/Thursday 1. Clean From Blocks (10×1 Build Across) 2. Back Box Squat – Single Red Band (10×1 @ 75%) 3. Clean […]
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12.12.16 Box Brief
Dr. Stu is in Wayne Tuesday 12.13.16. Click here to schedule
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Monday 12.11.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! Max Effort Lower WOD “Drinkin’ Doubles” 21-15-9 Deadlifts (225,155,185,135) Box Jumps (30,24,24,20) –Then– 21-15-9 Back Squats (135,95,115,75) Box Jumps (30,24,24,20) $ Out 5RM Box Squat, below parallel, narrow stance **’stance shoulder width. WOD NOTES
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Protected: Monday 12.12.16 WOD NOTES
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Sunday 12.11.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! WOD Happy Birthday Sid! “Cugat’s Crusher” 5 Rounds 3min Max Rope climbs (15′) 1min Max KB Swings (55,35) 1min Max Sit Ups 3min 400m Run **Score total climbs+swings+sit ups $ Out 400m Sled Drive completed in 25m Sprints […]
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Protected: Sunday 12.11.16 WOD NOTES
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Saturday 12.10.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 7-10pm, Open Bar while it last! WOD Teams of 3 “Jelly Belly” Teams of 3: 100 Calorie Bike 75 Calorie Row 50 Power Snatches (115,80) 100 Calorie Bike 75 Calorie Row 50 Clean and Jerks (115,80) 100 Calorie Bike 75 Calorie Row 50 Thrusters […]
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Protected: Saturday 12.10.16 WOD NOTES
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Friday 12.9.16 WOD
–Save the date 12.17.16– Holiday Party Kelly’s Tap Room, Bryn Mawr 8-10pm, Open Bar while it last! Max Effort Upper WOD EMOM for 5min Power Cleans, building to a heavy –Then– “Bad Bad Leroy Brown” 1000m Row 22 Wall Balls (20,14,20,14) 22 Power Cleans (165,115,135,95) 22 Wall Balls 22 Power Cleans 1000m Row $ Out […]
