WOD Log
 | Tue, Oct 15 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 25, 2024 (627 days ago) |
ALEX BDAY WOD(Reps, Adv, Sca) 30 MINUTE EMOM MINUTE 1- 3-5 BMU (ADV) 5-8 C2B (RX) 5-10 PULL UPS VARIETY (SCALE) MINUTE 2- 10-15 PISTOLS (ADV) 10-15 GOBLET SQUATS 53/35 (RX) 10-15 GOBLET SQUATS 44/26 OR LESS (SCALE MINUTE 3- 5-7 SANDBANG CLEANS OVER SHOULDER 100/70 (ADV) 5-7 ATLAS STONE CLEAN TO SHOULDER 115/75 (RX) 5-7 ATLAS STONE CLEAN TO SHOULDER 75/50 OR USE A MED BALL (SCALE) MINUTE 4- 10-15 KBHS 70/53 (ADV) 10-15 KBHS 53/35 (RX) 10-15 KBHS 44/26 OR LESS (SCALE) MINUTE 5- 30-50 FT HANDSTAND WALK (ADV) 3-5 WALL WALKS (RX) 5-8 HAND RELEASE PUSH UPS (SCALE) MINUTE 6- REST *ADD ALL YOUR REPS TOGETHER FOR YOUR SCORE *HAVE TO COMPLETE THE MINIMUM REPS IN THE MINUTE TO BE RX OR ADV. *CAN ONLY TAKE A WHOLE MINUTE BREAK DURING MINUTE 6 ADV- 5 FT FOR HSW=1 POINT -IF THERE IS A BIG CLASS START AT DIFFERENT MINUTES FOR ENOUGH EQUIPMENT.
|
|
|
