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  • Writer's pictureCoach Rob

WOD for Monday 210315

Welcome to the Ides of March.

Reminder: Open scores must be entered before 6 p.m. Monday. Do it! If you don't know how, ask a coach...or feel free to call me. 801-885-2674 I/We are all happy to help!

We have a great week of workouts in front of us! For those that need to do or redo the Open WOD Monday, please let the coach know as soon as you get to class and we will accommodate you.


4 Rounds for Time

10 Burpee Chest-to-Bar Pull-Ups

20 Hang Power Snatches 75/55

30/24 Calorie Row or 21/15 Echo Bike


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ADULTING 18 min AMRAP 20 Alt DB Power Snatch 50/35 15/12 Cal Echo or Cal Row 20 Toes-to Bar 20 Single DB Box Step-ups 50/35 THE FREMAN AMRAP 18 Minutes 6-4-2 Bench Press (225/145) 3-2-1 Rope Climb *Re

WOD for Thursday 240523

GRACE For Time 30 Clean and Jerks (135/95) -OR- "I MUST NOT FEAR" For Time: 8-16-24-32 Hang Squat Cleans (95/65) *8 Burpee Box Jump Overs (30/24) after each set of Hang Squat Cleans STRENGTH 20 Back R

WOD for Wednesday 240522

BENE GESSERIT 6 rounds: 12/10 Calorie Air Bike 12 Overhead Squats (95/65) STRENGTH 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Pres


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