WODs
 | Tue, Sep 26 2023 |  |
| Walk-Hike (for distance) | Power Snatch + OHS Complex | 20230926 FBA | Medieval |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Wed,Jul22,2026 Tue,Jul21,2026 Mon,Jul20,2026 Sun,Jul19,2026 Sat,Jul18,2026 Fri,Jul17,2026 Tue,Jul14,2026 Mon,Jul13,2026 Sat,Jul11,2026 Sat,Jul4,2026 Tue,Jun2,2026 Mon,Jun1,2026
| Duane | 8.75 miles (6.25 miles+2.5 miles) Rx | AM Walk + Tempe Town Lake | | Sarah | 2.5 miles Rx | AM WALK |
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Power Snatch + OHS Complex
(Weight)
Building to a heavy complex of:
2 Power Snatch
3 Overhead Squat
| Duane | 115 Rx | (45-65-75-85-95-105-115)x2+3 |
|
20230926 FBA
(Check In)
- Glute Kickback - 3x10 - 0/80 - Sarah only
- Quad Extension - 3x10 - 90/55
- Hamstring Curl - 4x10 - 55/35
- Leg Press - 4x10 - 3x10 - 0/250 - Sarah only
- Seated Curl and Press - 3x10 20/15
- Nordic Row Machine - 3x10/10 - 95/50per side
- Tricep Pushpdowns - 3x10 - 50/25
- DB Side Raises - 3x10 - 15/8
- Knee /leg raise alternating 4x5/5 - Sarah only
- Ab machine - 3x10 - 50 - Sarah only
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Medieval
(Time, Rx+)
Medieval (Time)
3 Rounds For Time: 15 Min Cap
400m Run
15 Toes to Bar
20 Hang Power Snatch (75/55)
Rx+:
10 Rounds:
25 calBike Erg
12 Hang Power Snatch
9 Toes to Bar
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