Wednesday-11.11.15

STRENGTH
A. EMOM 21 min 1: 3 TnG Push Press @ 75% min 2: 10-20 sec Hanging L-Sit (rings) min 3: rest
ENERGY WORK 1
"MAP 1" (cyclical only) 30s work 30s rest x20
ENERGY WORK 2 (optional)
"3 Wise Men Tribute WOD"
NOTES -Examples of work here can be AD or Row or Run, or any combination @ sustainable pace
- If you perform the Tribute WOD, cut the 30/30 work to 8-10 sets
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7 comments:

  1. UnknownNovember 11, 2015 at 8:48 AM

    A. 195 across

    Energy 1
    30sec row all out 30 sec rest x10

    Energy 2
    3 wise men - 803 evening

    ReplyDelete
  2. UnknownNovember 11, 2015 at 10:41 AM

    A. 1: 225# across
    2: 20s across
    +
    30 sec AD
    30 sec rest
    30 sec Row
    30 sec rest
    x10

    *avg HR 153

    ReplyDelete
  3. UnknownNovember 11, 2015 at 11:14 AM

    Threes wise men 182 total reps RX weight

    ReplyDelete
  4. UnknownNovember 11, 2015 at 8:35 PM

    A. 145#
    2. 20s

    30s row on 30s off x 10 (1:40 pace)
    30s AD on 30s off x 10 ( 23.0 spd)

    ReplyDelete
  5. UnknownNovember 11, 2015 at 8:44 PM

    This comment has been removed by the author.

    ReplyDelete
  6. UnknownNovember 11, 2015 at 8:45 PM

    Can't do jerks, or push presses due to hand injury :((
    Did 3 wise men: 194 reps RX

    ReplyDelete
  7. BrendaLunaNovember 11, 2015 at 8:55 PM

    Did 3 wise men twice
    1. 134 RX
    2. 136 RX

    ReplyDelete

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