WOD 09 08 14 P A. FS (6×6) B. Glute Ham Raise 2×12 C. 4RFT 7 Thrusters (135/95) 2 RC F A. FS (6×6) B. Weighted (KB/DB in both arms) lunges (in place). Fwd + Back = 1 rep. 3×6
07 02 14
July 4th hours: 9AM, 10AM, all other WODs cancelled. We will be doing a hero WOD! July 5th, 6th: Regular hours WOD 07 02 14 A. DL (5@59%,5@68%,ME@77%) +10 lbs to your true 1RM to calculate percentages. B1. Wide Grip
06 11 14
WOD 06 11 14 A. DL (3@63%,3@72%,ME@81%) B. Weighted Front Rack BB Lunge (Step forward, step back (4×14 = 7L,7R) C. 4 attempts for max rep KBS. Stop before form is compromised. Score is sum of 4 sets. Rest as much as