WODs
 | Mon, Jun 7 2021 |  |
| Walk-Hike (for distance) | 20210607 MetCon | BB WOD Strength Game Changer Day 2 | 20210607 SuperSet |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Mon,Mar30,2026 Wed,Mar18,2026 Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025
| Sarah | 2.25 miles Rx | Neighborhood walk to Rosemont (Recovery Walk) | | Duane | 2.25 miles Rx | Neighborhood walk to Rosemont (Recovery Walk) |
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20210607 MetCon
(Time)
Partner WOD (shared work)
2 Rounds
21/18 cal Bike Erg / 18/15 Ass Bike
50 Slam Balls - 2 working at a time
50 T2B - 1 working at a time
50 PushUps - 2 working at a time
50 PullUps - 1 working at a time
| Duane | 21:08 Rx | | | Sarah | 21:08 Rx | |
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BB WOD Strength Game Changer Day 2
(Weight)
NO HOOK NO FEET SNATCH
Week 1: Work at 55% of 1RM Snatch for 4x3.
Week 2: Add 10#/5#, complete 5x2.
Week 3: Add 10#/5#, complete 4x2.
Week 4: Work at 65% 1RM Snatch 4x2.
PUSH PRESS
Week 1: Work at 65% of 1RM C&J 3x3.
Week 2: Add 10#/5#, complete 3x2.
Week 3: Add 10#/5#, complete 3x2.
Week 4: Work at 75% 1RM C&J 3x2.
TEMPO FRONT SQUAT
Execute a 3 second tempo on the Eccentric&Concentric of each rep with a second pause at bottom.
Week 1: Work at 60% 1RM FrtSqt 4x3.
Week 2: Add 10#/5#, complete 3x3.
Week 3: Add 10#/5#, complete 3x2.
Week 4: Deload @ 70%1RM FrtSqt 3x2.
Planned: Mon,Jun7,2021 Tue,May11,2021 Tue,May4,2021 Tue,Apr27,2021 Tue,Apr20,2021
| Sarah | Sn-(35-55-60-65-70-75-80-85-90-95)x2 Rx | PP-(65-76-85-95-105-115-120-125)x2-115x3x2, FSqt-65-85-105-115-125-135-145-155)x2 145x3x2 |
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20210607 SuperSet
(Weight)
3 Rounds:
• 10 Tricep DB Kickbacks
• 10 Bicep BB Curls
3 Rounds:
• 15 GHDs
• 8 Strict PullUps
3 Rounds:
• 10 DB Incline Bench Press (single arm)
• 10 Banded Hammer Curls
| Duane | 30# Kickbacks, 75# Curls Rx | 50# Incline DBs, Red Band Hammer Curls | | Sarah | 15# Kickbacks, 45# Curls Rx | 30# Incline DBs, Red Band Hammer Curls |
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