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WOD Blog
 | Sat, Apr 6 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 (632 days ago) |
| PARTNER WOD 4/6/19 | WARM UP 4/6/19 | 10AM WEIGHTLIFTING 4/6/19 |
PARTNER WOD 4/6/19(Time) For Time: 100 Pull Ups (partner hangs from the pull up bar) 75 DB STO (50#/35#, single) (partner holds handstand) 50 Machine Calories (25 each) ------------------------------- 100 Hang Powercleans (115#/75#) (partner holds KB/DB pair) 75 Push Ups (partner holds plank) 50 Machine Calories (25 each) ------------------------------- 100 KB Swings (53#/35#) (partner holds Barbell in Front Rack) 75 Pushballs (20#/10'-14#/9') (partner holds bar overhead) 50 Machine Calories (25 each) Goal: Sub 27, CAP at 35 minutes. Purple Rx+: Sub CTB Pull Up, 135#/95# barbell, 70#/50# DB Blue Rx: As written Orange Rx2: Sub Jump CTB, 35#/20#, 95#/65#, Incline Push Ups, 35#/26#, 14#/9'-10#/8' Yellow Rx3: Sub Ring Rows, 20#/12#, 75#/55#, 26#/20#, 10#/8'-6#/8', sub incline plank for handstand hold. White MODWOD: Sub DB pair for powerclean or see coach for further mods!
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