WOD: Sat 09.28.2019 “Heartless”
TODAY: Row Clinic in Acton at 10am
"Heartless"
EMOM 20
6 Burpees
4 Chest to Bar Pull Ups
1 Squat Cleans (225/155)
1 Front Squat
WOD: Fri 09.27.2019 “HandClap”
Row Clinic Tomorrow!
Push Press
5-4-3, ascending
"HandClap"
4 Rounds
10 Dumbbell Push Press (50/35)
200 Meter Run
WOD: Thu 09.26.2019 “Coming Up Easy + Assault Bike Lunge”
“Coming Up Easy”
21-15-9
Overhead Squat (115/75)
Toes to Bar
Then
“Assault Bike Lunge”
40/30 Calorie Bike
100′ Overhead Walking Lunge (53/35)
BEAST COAST BARBELL: 9/23-9/28
Beast Coast Barbell: “Thicko Mode Cycle” week 5 by Coach Jackson
Tuesday:
A) 5×3 power jerk @75-80%
B) 8×1 split @85-90%
C) 3xME Strict D.B. press (you choose the weight, we going for reps BABY, this is the second week, try beat last weeks best set)
Wednesday: (Yes squat everything, lol)
A) 5x(2+1) below knee hang clean + Split jerk @75-80%
B) 5×1 clean & jerk @85%
D) 3×1:30-2:00 weighted plank/plank (if 1:30 was easy/doable last week, aim for 2:00 […]
WOD: Wed 09.25.2019 Bench + Sumo Deadlift
Bench
3x10, across
Sumo Deadlift
3x10, across
WOD: Tue 09.24.2019 “Annie Takes a Row”
ROW CLINIC...
“Annie Takes a Row”
1K Row
50-40-30-20-10
Double Under
Abmat sit Up
1K Row
WOD: Mon 09.23.2019 “Games 2019 Event 1”
Row Clinic this Saturday!
"Games 2019 Event 1"
4 Rounds
400 Meter Run
3/6 Legless Rope Climbs
6 Snatch