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WOD 8.01.15

Row Technique:

Using the core

Strapless rowing

Using the Legs

 

Row Sprints for avg pace

10 x :45/:45  Work/Rest

+
Rest 2 Minutes
+

400m Sled Drag for time

90/45

+

Rest 2 Minutes

+

Row Sprints for avg pace

10 x :45/:45  Work/Rest

Core Circuit

By |August 1st, 2015|Categories: Uncategorized|0 Comments

WOD 7.30.15

EMOM 12

1 Split Jerk

Min 1-3 @ 80%

Min 4-6 @ 85%

Min 7-9 @ 90%

Min 10-12 @ 90%+

 

EMOM 10

3 C&J 135/95

 

100 Cal Row for time

*compare to 6/26

Core Circuit

By |July 30th, 2015|Categories: Uncategorized|0 Comments

WOD 7.29.15

Mike

Mike White –photo credit Suzi Llewellyn

A. Bench Press-work to a tough set of 5

B. 3 sets:

5 Bench @ 90% of what was established in Part A

 

EMOM 7

5-8 Tough Ring Rows

 

EMOM 7

Handstand Walks

Pick a distance for each round

5 Minute Bar hang in the least amount of sets as possible

 

By |July 29th, 2015|Categories: Uncategorized|0 Comments

WOD 7.28.15

annabelle

Annabelle supported by the WOD4Paws.  Find out MORE

EMOM 5

Tech: 3 Position Snatch (Squat)-Light with build

 

EMOM 7

2 Snatch (Squat) @ High Loading, not a Max Effort (80-85%)-drop each rep

 

20 Rounds alternate with a partner (10 ea)

4 Front Squats (Mod)-taken from the floor

100m Sprint

Core Circuit

 

By |July 28th, 2015|Categories: Uncategorized|0 Comments

WOD 7.27.15

masters8

Only 5 team spots left for the Masters Team Comp Aug 9th!  Register today to secure your spot!

 

3 Rounds:

8  S2OH -Mod

1 Min Max Double Unders

Rest 2 Min

+

After 3rd round rest 3 minutes

+

3 Rounds:

8 Deadlift @ 30X1 tempo-Mod

1 Min Max Cal Row

Rest 2 Min

+

After 3rd round rest 3 minutes

+

5 sets:

1 Negative Ring Dip (5 second descent with Max Effort Hold below parallel)

Rest as needed between sets

Core Circuit

By |July 27th, 2015|Categories: Uncategorized|0 Comments