31 Jul WOD- Tuesday, Aug 1
Hero WOD: "Horton" 9 rds for time with partner 9 Bar Muscle Up 11 Clean and Jerks @155/115 50 yard buddy carry (46 meters) Share work as desired. Only one partner works at a time....
WOD Blog
All in.
30 Jul WOD- Monday, July 31
July Challenge: Max Rep Wall Ball re-test Strength: SN Pull 3-3-2-2 Power SN 3-3-3-3 Finisher: Strict T2B + L-Sit Pull-up combo- 3 x max reps Log your WOD scores here: [standout-css3-button href="http://beyondthewhiteboard.com/gyms/866-crossfit-potrero-hill/2017/july31/"]WOD LOGGING[/standout-css3-button] Don't have a BTWB WOD Logging...
30 Jul WOD- Sunday, July 30
9:30 and 10:30 am CrossFit Strength: Wendler week 2- Make up a lift you missed (Hint: wk 3 starts Wed) (12 min) EMOM 6 Push jerk x2 (Off rack OK) WOD: 12 min: Row 60/50 cal buy-in Then...
28 Jul WOD- Saturday, July 29
8:30 am Lite N Tite Strength: Box Step-ups DB in FR 4x8 each leg WOD: Partner 3 rds each, relay (switch after 1rd is complete) 10 DB/kb SN 5 OHS DB/kb (one arm) Then share: 200 DH Then 3...
27 Jul WOD- Friday, July 28
Skill: HSPU Kipping drills -Tri-pod -Tripod to push-up -Tripod to extended plank -Handstand to headstand on wall...
26 Jul WOD- Thursday, July 27
Strength: Wendler Deadlift Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR WOD: Every 2 min for 10 rds 3 Power Clean 8/6 Cal Bike (all out sprint) *Increasing weight every...
25 Jul WOD- Wednesday, July 26
Skill: Turkish Get up 4x2 each side Strength: Wendler Push Press Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90% x MR WOD: Alternating Tabata Pull-ups Russian twists (30/20) 16 rds total (8 of each) Log your...
24 Jul WOD- Tuesday, July 25
Strength: Wendler Back Squat Wk 2 % based on 90% of 1RM 70% x 3 80% x 3 90%x MR WOD: 4rds- post slowest time Row 500 m Rest 2:30 btwn sets Finisher: 2 min hollow hold 6pm Lite N Tite TBA Log your...
23 Jul WOD- Monday, July 24
Hero WOD: "Whitten" 5 rounds for time of: 22 Kettlebell Swings, 2 pood 22 Box Jumps, 24 in Run, 400 m 22 Burpees 22 Wall Balls, 20 lbs Lv1: 12 reps of each Lv2: 17 reps of each 40...
22 Jul WOD- Sunday, July 23
A: Snatch grip DL 5x3 @ 90-100+% of SN B: Pendlay Rows 4x8 Super set w/ 4x8 bar roll outs C: 20 sec max effort sprint on Bike, 90sec (ish) rest -4x Be sure to immediately jump off bike so...