WODs
 | Wed, May 4 2022 |  |
| Press 3-2-1 (Strict or Push) | 20220501 MetCon | May Burpee 1800 Challenege | Walk-Hike (for distance) |
Press 3-2-1 (Strict or Push)
(Weight)
Strict Press, Push Press, Push Jerk
work to a Heavy
3 reps increase in weight to as heavy as possible SP
2 reps increase in weight to as heavy as possible PP
1 rep increase in weight to as heavy as possible PJ
Planned: Mon,Sep15,2025 Tue,Sep9,2025 Mon,Aug25,2025 Mon,Jun30,2025 Wed,Jun18,2025 Mon,May12,2025 Wed,Apr23,2025 Wed,Mar26,2025 Fri,Mar21,2025 Sat,Mar15,2025 Thu,Mar13,2025 Wed,Feb26,2025
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20220501 MetCon
(Time)
Partner WOD
40/32 Calorie Bike Erg
40 Front Squats (135/95)
40/32 Calorie Bike Erg
80 GHD Sit Ups
40/32 Calorie Bike Erg
40 Overhead Squats (95/65)
40/32 Calorie Bike Erg
| Duane | 17:46 Rx | FS(5-5-10); GHD-10x4; OHS-10x2 20 minutes to warmup OHS-(45-65-75-85)x4; warmup FS-(45-75-95-115)x5 | | Sarah | 17:46 Rx | FS(8-7-5); GHD-10x4;OHS-(8,12) 20 minutes to warmup OHS-(35-55)x3; warmup FS-(35-55-75)x5 |
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May Burpee 1800 Challenege
(Reps)
Complete at a minimum, 60 Burpees per day, totaling 1800 calories in May
Example:
Do a burpee EVERY TIME you hear the word “Thunder” in AC/DC’s hit song Thunderstruck. Fun fact, the word “Thunder” is used a total of 33 times in that song at varying speeds throughout. ⚡️
Planned: Sat,May28,2022 Fri,May27,2022 Thu,May26,2022 Wed,May25,2022 Tue,May24,2022 Mon,May23,2022 Sun,May22,2022 Sat,May21,2022 Fri,May20,2022 Thu,May19,2022 Wed,May18,2022 Tue,May17,2022
| Duane | 60 Rx | 5:10 (240 total) | | Sarah | 40 Rx | 100 total |
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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
| Duane | 2.9 miles Rx | Swift-Cantrell | | Sarah | 2.9 miles Rx | Swift-Cantrell |
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