WODs
 | Tue, Jul 11 2017 |  |
| Front Squat Wave (v2a) | 10x10 EMOM KB Swings | Open Gym / Power Hour 20170711 |
Front Squat Wave (v2a)
(Weight)
Perform the following
5 reps @ 60%
5 reps @ 65%
5 reps @ 70%
4 reps @ 65%
4 reps @ 70%
4 reps @ 75%
3 reps @ 70%
3 reps @ 75%
3 reps @ 80%
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10x10 EMOM KB Swings
(Reps, Rx+, Rx2, Rx3)
10 Minute EMOM:
10 KB Swings
Rx+: (2) 53/35
Rx: 70/53
Rx2: 53/35
Rx3: 35/26 (Fitness/BootCamp weight)
Planned: Fri,Mar28,2025 Wed,Mar26,2025 Mon,Mar24,2025 Tue,Oct2,2018 Tue,Mar20,2018 Wed,Dec6,2017 Tue,Jul11,2017 Wed,Mar9,2016 Wed,Dec30,2015 Wed,Jun3,2015 Tue,Mar10,2015 Wed,Feb4,2015
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Open Gym / Power Hour 20170711
(Check In)
For Time
21-15-12-9
Cal Row
DB Hang Clean (50/35)
DB PushPress (50/35)
12min AMRAP:
10 Ring Dips (scale with bands or box as needed)
10 Candlestick roll to stand with MB (20/14)
4 Rounds:
15 GHD SitUps
15 Pausing (at top) Hip Extensions
30 SitUps
Rest 1 minute
| Sarah | Yes | 14:12...so gross!! Candlestick roll did NOT happen...4 rnds of GHDS made me puke |
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