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Oct 22nd, 2014

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WOD 10/23/2014

Main – WOD View Public Whiteboard Paused Front Squat (6 sets of 3 reps Finishing 90% to your max) LVL3: Metcon (Time) 8 Rounds 20 Double Unders 10 Wall Balls 20/14 5 Ring Dips LVL2: Metcon (Time) 8 Rounds 40 Single Unders 10 Wall Balls 14/10 5 Ring Dips (Lean Back) LVL1: Metcon (Time) 8 […]

Oct 22nd, 2014

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Strength – 10/23/14

Main – Strength Maxes are based off of 90% of your true max. If you Squat 200 lbs as a true 1RM your training max will be 180lbs. All percentages are based off of your training max. View Public Whiteboard Shoulder Press (1 Rep @ 75/85% AMAP @ 95%) Shoulder Press (AMAP @ 75%)

Oct 22nd, 2014

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Strongman/woman – 10/23/14

Main – Strongman/Woman View Public Whiteboard Paused Deadlifts (Up to 3 Reps at 65% of your Deadlift Max) Pause just off the ground for a 3 count then finish. L3: Metcon (AMRAP – Rounds) Circuit EMOM 24 8 Unbroken Deadlifts 365/235 10 GHD Sit Ups 12 Pull Ups Strict When a minute is up start […]