Friday 6.2.17
Friday 6.2.17 Strength Back Squat 2 x 15 @ 60% WOD EMOM (16) 0:40 Max Cal Bike w/ no arms 20 DB Thrusters (35/20) Competitors Reverse hyper 3 x 15 superset with 3 x 15 ATP Row
Wednesday 5.31.17
Wednesday 5.31.17 Strength Push Press 3 x 8 @ 72% WOD AMRAP (14) 10 Deadlifts (185/135) 5 Cleans 10 Front Squats 5 Jerks Competitor Tabata Fat Grip Curls Accumulate 20 Parallette Rolls
Tuesday 5.30.17
Tuesday 5.30.17 Great job yesterday with “Murph”! Drag those busted arms and legs to the gym today! Strength Get out of Bed WOD EMOM (24) 25 DU 15 GHDSU 1 Peg Board Ascent Competitors Crossover Symmetry Unbroken Snatch 10-1
Monday 5.29.17
Memorial Day – Monday, May 29th WOD’s will run at 9, 10, and 11 am! Come join us! https://blog.beyondthewhiteboard.com/2016/05/26/memorial-day-murph-who-what-why/
Friday 5.26.17
Friday 5.26.17 Strength Back Squat 3 x 3 @ 80% (SPEED focus) WOD 5 Rds. 500m Row/Ski 20 Ring Push-Ups 12 Box Jumps 1:30 Rest (80% Effort) Competitors Crossover Symmetry Work Snatch Balance w/ 5 sec Pause at Bottom Build to Heavy Single
Wednesday 5.24.17
Make sure you sign-up for a time slot for “Murph”! This is going to be a great WOD! Strength Pause Back Squat 2 x 1 @ 90% 2 Sec Pause at Bottom (0200) WOD “Empty 20” AMRAP (20) 20 STOH 20 Back Squat 20 Hang Power Clean All with Empty Barbell (45/35)
Tuesday 5.23.17
Strength WOD 350 Med Ball Step-Ups to 20″ Box (20/14) Agility/Coordination WOD Ladder Drills for 10 Min Competitors Reverse Bench 2 x 5 @RPE 60 2 x 3@RPE 70 1 x 5@RPE 85 Unbroken Muscle-Ups 7-5-3-5-7
Monday 5.22.17
Weekly Reminders Next Monday, May 29th is “Murph”!!! Sign-Up for a time slot on the White board at the gym! June 3rd – Rock Climbing at EVO in Concord…Sign-up at the gym and let us know what time works best for you Strength EMOM (6) 3 Front Squats 5 Back Squats All at 40%
