WODs
 | Wed, Feb 22 2023 |  |
| Walk-Hike (for distance) | Back Squat Hypertrophy Week 1 | Mayhem MiniPump 20230216 | EMOM 20230223 |
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 | 8 miles Rx | Scottsdale Loop | | Sarah | 8 miles Rx | Scottsdale Loop |
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Mayhem MiniPump 20230216
(Weight)
Mayhem Mini-Pump – Back and Biceps
3 sets
10 Bulgarian Split Squats dual DB (20/10)
5-8 Wide Grip PullUps
3 sets
10 Inverted Barbell Rows
10 Seated Dumbbell Curl to Press (moderate)
3 sets
10 Bent Over Barbell Row (moderate)
10 Barbell Drag Curls (moderate)
| Sarah | 10# BSS-purple band 5 PullUps Rx | Inverted Row(slight knee bend)-15# DB Curl+Press; 65# Supine BB Row-35# BB Drag Curl | | Duane | 20# BSS-Strict 5 PullUps Rx | Inverted Row(strict)-20 DB Curl+Press; 115# Supine BB Row-45# BB Drag Curl |
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EMOM 20230223
(Time)
For Time
5 Rounds
15 DUs between rounds (4 rounds total)
12 GHds
9 KB swings
Rest 1 minute between rounds.
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