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WOD Blog
 | Thu, Sep 7 2017 |  |
 | Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 9/7/17 | WARM UP 9/7/17 | SHRED 9/7/17 |
METCON 9/7/17(Rounds, Rx+, Rx2, Rx3) 'STAY AHEAD ON THE LONG AND DREARY ROAD' Every 4 mins for ALAP perform Run-300 m Plate Push-20 m(110#/90#) in 10 m increments Powersnatch-6-9-15-21-27-35 reps* COACHES SET UP MEMBERS INTELLIGENTLY SO AS TO NOT KILL THEM PLEASE RULES/GOAL: Score full rounds + reps GOAL 4 rds +15 Snatch reps Run/Plate Push does not count in rep score. No credit for half Run or Plate Push, You may continue moving after finishing the given rep amount in each 4 min bracket to STAY AHEAD. If somehow you get to round 7 perform AMRAP with time left. *Every 4 min round increase every 2 rounds weight increases rd 1: 6 snatches (95#/65#) rd 2: 9 snatches (95#/65#) rd 3: 15 snatches (115#/75#) rd 4: 21 snatches (115#/75#) rd 5: 27 snatches (GOAL 15 of these) (135#/95#) rd 6: 35 snatches (SAIYON) (135#/95#) rd 7: AMRAP snatches (SUPER SAIYON) (165#/115#) Rx+: Sub Squat Snatch Begin at 115#/75# Rx: As written Rx2: Shorten run to 200 m, Hang Powersnatch stay at 95#/65# Rx3: run or row 200 m, KB Swing 70#/53#
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