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WOD Blog
 | Wed, Feb 20 2019 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| AEROBIC POWER INTERVALS | WARM UP 5/30/19 | FINISHER 2/20/19 | Other Results |
AEROBIC POWER INTERVALS(Reps, Rx+, Rx2, Rx3) 3 Rounds for MAX Reps, 1 min each station: Wallball (20#/10'-14#/9') Hang Powerclean (75#/55#) Box Jump (step down) (24''/20'') Push Press (75#/55#) Burpees REST Goal: Give full effort today and prioritize hitting the movement standards over your score. This is a benchmark we will retest so we want to have an accurate baseline! PLEASE RECORD YOUR SCORE ON THE LEVEL METHOD APP! Tip: Consider starting at your strongest movement. Find a pace that allows you to match or beat what you hit on round one for all three rounds! Remember this is a 17 minute workout, so find an aggressive yet sustainable pace. Brown Rx+: Click this if you get brown level or above! Purple/Blue Rx: As written Orange Rx3: Sub the following: Wallball (14#/10-10#/9') Russian Swing (35#/20#) Step Up (20''/16'') DB Push Press (25#/15# pair) Bodybuilder REST Planned: Thu,Oct29,2020 Tue,Jun23,2020 Fri,Jan24,2020 Mon,Sep9,2019 Thu,May30,2019 Wed,Feb20,2019 Thu,Jan17,2019
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