WODs
 | Thu, Nov 9 2023 |  |
| Walk-Hike (for distance) | Big Tuna | 20231109 Strength | 20231108 MayhemMasters Skill |
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,May26,2026 Mon,May25,2026 Tue,May19,2026 Sun,May17,2026 Thu,May14,2026 Tue,May12,2026 Mon,May11,2026 Sun,May10,2026 Mon,May4,2026 Tue,Apr28,2026 Mon,Apr20,2026 Mon,Apr13,2026
| Duane | 5.6 miles Rx | Tempe Town Lake |
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Big Tuna
(Time)
Partner Workout: You go, I go
8 Min AMRAP:
- 12/9 Calorie Bike
- 6 Box Jump Overs (24/20)
Rest 2 Minutes
8 Min AMRAP:
- 12/9 Calorie Bike
- 9 Toes to Bar
Rest 2 Minutes
8 Min AMRAP:
- 12/9 Calorie Bike
- 1 Rope Climbs (15ft.)
Partners complete full rounds before switching.
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20231109 Strength
(Weight)
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE
Squat Snatch
3 Hang Snatch @ 6/10 RPE
3 Hang Snatch @ 6.5/10 RPE
2 Hang Snatch @ 7/10 RPE
2 Hang Snatch @ 7.5/10 RPE
1 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 8.5/10 RPE
1 Hang Snatch @ 9/10 RPE
*Start from top of the knee.
| Duane | 95x(1+3)x4; (45-65-75-85)x(1+3) Rx | 75x3; 85x3; 95x2; 105x2; 115x1; 125x1; 135x1 |
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20231108 MayhemMasters Skill
(Check In)
3 Sets
- 15 Seated Banded Lat Pull Downs
- 15 Kneeling Banded Lat Pull Downs
- 25 Push Ups
3 Sets:
- 12 Bottom-Up Single Arm Standing Kettlebell Press (each side) @RPE 7
- 12 Red Band Tricep Extensions RPE 8
- 12 BB Bent Over Rows (135/95)
-rest 2 minutes b/t sets-
| Duane | Yes | 2 red bands 3/4 pvc from finger tip reach bar; 25# K; red bands from finger tip reach bar: 135# BB |
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