Month: February 2018

THURSDAY 3.1.2018 WOD

PART 1 “PUMP YOU UP” 4 RNFT 20 Incline DB Press 10 Seated Arnold Press Accumulate :30 Sec L-Sit or Knee Tuck Between Boxes 4 RNFT 10 R/L 1 Arm Straight Leg Ring Row 10 Barbell Bicep Curls 10 Straight Leg Raises OR 15 Sets Of :30 Sec Assault Bike Sprint :30 Sec Squat Jumps …
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THURSDAY 3.1.2018 STAMFORD STRONG

External oblique opener External oblique opener with YES Hinge Bicep opener 5,3,1Conventional Deadlift 5, 3 ,1+ 75,85,95% *no mixed grip if you have to use straps use them Sumo deadlift – find a new 3 rep max quickly 3 sets rope pulls until muscle failure looking for a goal of about 100 ft per set …
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WEDNESDAY 2.28.2018 WOD

PART 1 FITNESS/SPORT 5 RNFT Weighted Bulgarian Squats x 8 Reps L/R Isolated DB Bench Press x 10 Reps L/R PART 2 “TAKE ME HOME” FITNESS W/ a Partner (P1 Does a Round Then P2) 5 Rounds Each 200 M Row 5 R/L DB Thrusters 35/20 15 DB Goblet Squat SPORT W/ a Partner (P1 …
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OPEN WOD 18.1 RESULTS

18.1 is in the books! Spitfires edged out Blue Steel in week 1 4060 to 4016. Let’s see what 18.2 has in score for us on Thursday night! Christian Dunlay RED SCALED 264 John Alberto RED SCALED 263 Morty Bouchard RED SCALED 255 Verity Stewart RED SCALED 250 Chris Joy RED SCALED 242 Blair Hagerman …
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TUESDAY 2.27.2018 WOD

PART 1 FITNESS/SPORT 3 EMOM 3-5 Hang Power Snatches 1 Min Rest 3 EMOM 1-3 Hang Power Snatches 1 Min Rest 4 EMOM FITNESS – 2 Hang Power Snatches (Dump The Bar After Each Rep) SPORT – 1 Hang Power Snatch + 1 Power Snatch PART 2 “RURO” FITNESS 5 Min AMRAP 10 Knee-Ups 10 …
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