WODs
 | Tue, Aug 23 2022 |  |
| POWER 30 SERIES HACKED | 20220823 Street Parking - Program A | Walk-Hike (for distance) |
POWER 30 SERIES HACKED
(Weight)
5 Sets
5 Barbell Bent Over Row (95/65)
10 Plank Up Down
3 Sets
5-10 Strict Wide Grip Pull Ups (UNBROKEN)
20 Plank DB Pull Throughs (10 Each Side)
Score: Max Reps Set (Note how many reps you did for your max set and results of parts 2 and 3 in the comments).
Goal: No failed reps, consistent form, and 7-10 reps on the max reps set!
| Duane | 15# DB (5 pull-ups) Rx | | | Sarah | 20# DB (5 pull-ups w band) Rx | |
|
20220823 Street Parking - Program A
(Time)
Tuesday 08/23/2022
10 Rounds
10/7 Push Up
10 Kettlebell Overhead Swing
Men: 40-55# KB/DB
Women: 25-35# KB/DB
Score: Total Time
Goal: 8-13 Minutes
Coaches Notes
This one is just a steady grind. You get to dictate the pace, but here are a couple of things to consider:
10/7 reps should be manageable to complete unbroken in 10-15 seconds. Overhead swings are a large range movement, so focus on using your strong backside muscles (mainly glutes and hamstrings) to drive the weight upwards. Aim for 10 unbroken reps in 30-45 seconds.
| Duane | 7:00 Rx | | | Sarah | 7:00 Rx | |
|
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: 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 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 4 miles Rx | Swift Cantrell |
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