WOD: Sun 09.15.2019 RNG 8a
8am Wayland + Acton
WOD: Sat 09.14.2019 “Carry Me Away”
"Carry Me Away"
15-12-9
Hang Squat Clean (135/95)
Bar Facing Burpee
Rest 3 Minutes
15-12-9
Bar Facing Burpee
Push Jerk (135/95)
WOD: Fri 09.13.2019 “Ultimatum”
Internal Throwdown...
"Ultimatum"
On the 3 Minute for 18 Minutes
10 Calorie Bike
20 Kettlebell Swings (53/35)
30 Double Unders
WOD: Thu 09.12.2019 “Good as Hell”
"Good as Hell"
AMRAP 17
500 Meter Row
21 Sit Ups
15 Chest to Bar Pull Ups
Hero WOD: Wed 09.11.2019 “Blake”
“Blake”
4 Rounds:
100′ Overhead Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)(10/9)
10 Handstand Push Ups
BEAST COAST BARBELL: 9/9-9/13
Beast Coast Barbell: “Thicko Mode Cycle” week 3 by Coach Jackson
Tuesday:
A) 3×5 front squat @80%
B) 3×2 @85%
C) 1×1 @93%
D) 1xmax reps @75% (try your best)
E) 4 sets of core complex
E1) 1:00 plank/weighted plank (you must be on your hands, no elbow)
E2) :30 side plank (L)
E3) :30 side plank (R)
Wednesday: (Yes squat everything, lol)
A) 5x(3+1) hang […]
WOD: Tue 09.10.2019 “Tough Hands”
NEXT WEEKEND: Internal Team Throwdown
"Tough Hands"
With a Partner
3 Rounds
60 Deadlifts (155/105)
6/10 Rope Climbs
60 Back Squats (155/105)