WOD Blog

Wed, Jan 29

Happy Birthday Mark
Most Recent Benchmark:
Baseline on Sep 25, 2018 (510 days ago)

14119


Metcon: Rounds
Warm-up:

A. 15-minutes to work up to a heavy Squat Clean (this doesn't have to be a max...only 15 min!)

B. EMOM 12-minutes:
       2 Squat Cleans @ 70% of ''A''

THEN, Immediately go into...

   EMOM 8-minutes:
       10 KB Swings (45/25)
         5 Burpees


C. Mobility.

0% 0%
TodayAll Time

Paul R20 Rx Rx+ 53# KB, 155#SC weight, skill 205#SquatClean
Patti20 Rx 60#
Enrique20 Rx 145#/54#
Randall20 Rx
Ryley20 Rx A. 185# B. 155#
Tina20 Rx 65#
Sarah Yag20 Rx #75 SC
Bo20 Rx 175# sc
Debbie20 Rx 75#
Brooke19  85#squat clean
Quimby20 Rx #85
Annika20  45#, 18 KB
Chris M20 Rx
Thera20 Rx 36# kb 95# sc skill 125# SC
Pete F20# Rx #225 squat clean (pr) / #160 for wod and 53kb
Crystal Fre20 Rx 85#
Mark20 Rx 145#/. 195 skill
Chloe J20 Rx 75#
Katrina T20  35#, KB #18
Julie G20 Rx #85
Rogan20 Rx A. 195# B. 155#
Britney20 Rx 65#
Matt T20  65# SC 36# KBS
Aaron S20 Rx 295# squat clean; 205# EMOM, 53# KB
Jillian D20 Rx 135 max 105 wod
Trista20  65#, 20# kb
Cori19  75#
Ryan 9:31am
Happy b-day Mark! Hope you have a great day.
Paul R 12:06pm
https://www.youtube.com/watch?v=ckeri9KiR0k

Mark 12:45pm
Awesome Paul. Thanks. Love it!!


Mark 10:04am
Thanks Ryan

Tarrah 1:13pm
Happy birthday, Mark! Love ya brother!!


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