WOD: Sun 06.16.2019 RNG 8am
TODAY: Last RNG in Wayland for the summer
TOMORROW: 10 Day Nutrition Challenge Starts!
WOD: Sat 06.15.2019 “Numb”
TODAY: Barbell at 8am (Acton)
TOMORROW: Last RNG for the summer in Wayland
“Numb”
3 Rounds:
3 Legless Rope Climbs
6 Push Jerks (225/155)
12 Deadlifts (225/155)
24 Sit Ups
48 Wall Balls (20/14)(10/9)
WOD: Fri 06.14.2019 Team Biathlon
TOMORROW: Barbell at 8am in Acton
Team Biathlon
In Teams of 3
Run 3 Miles
Bike 7 Miles
WOD: Thu 06.13.2019 “Bumpy Ride”
Barbell, RNG + Nutrition Challenge
"Bumpy Ride"
3 Rounds of AMRAP 4
27/21 Calorie Row
21 Hang Power Cleans (115/75)
15 Burpee Box Jump Overs (20")
Rest 4 Minutes
WOD: Wed 06.12.2019 Push Press + Sled/Midline
Push Press
5x3, across
Sled/Midline
4 Rounds
40 Meter Sled Push (180/135)
1 Minute L-Sit
WOD: Tue 06.11.2019 “Better Not”
RNG, Barbell + Nutrition Challenge...
“Better Not”
15-12-9
Sumo Deadlift High Pull (135/95)
Bar Muscle Up
BEAST COAST BARBELL: 6/10-6/15
Monday/Tuesday:
A) Snatch pull+power snatch 5x(3+3 )@77
B) Snatch balance 3×3 @77%
C) front squat 1×3 @5-10lbs heavier than last week
Wednesday:
A) Clean pull+power clean 5x(3+3) @77%
B) power jerk+split jerk 5x(2+1) @77%
Thursday:
A) build to today’s heaviest weight for complex: 1 cleans+1 front squats+2 jerks
B) 5×10 per arm heavy DB row
Saturday:
A) build to today’s heaviest weight for complex: 1 […]