Most Recent Benchmark was THE BASELINE 6/19/19 on Jun 19,2019 (31 days ago)

Saturday, Jul 20

Julia
Pioneer Day Schedule! (Wednesday July 24th)  

7:30 AM  
8:30 AM  
6:00 PM  

This is also our community workout of the month! Feel free to bring a spouse, friend, or random stranger to any class time! Partner and individual WOD options will be provided.

Metcon: PARTNER METCON 7/20/1910AM WEIGHTLIFTING 7/20/19Warm Up: WARM UP 7/20/19Other Posted Results

PARTNER METCON 7/20/19


Metcon: Reps-Rx3+
In teams of 2:  

2 min AMRAP each station x 3 sets:

Station 1: D-ball Over Boxes (100#/75#, standing on either side of the blocks)
Station 2: Bike Calories (partner can help on other side)
Station 3: KB Swing (70#/53#)
Station 4: Over Under (30''/24'', partner holds PVC, one box)
Station 5: DB Hang Powerclean (50#/35# pair)

*Besides the D-ball partners may partition reps as desired. Start on any movement just follow the order. In mixed gender teams use the female load on the d-ball.  

Goal: Mystery

Tip: Consider partitioning movements into relatively small sets to keep high power output throughout!

Purple Rx+: 150#/100# D-ball
Blue Rx: As written
Orange Rx2: 75#/50#, 53#/35#, 24''/20'', 35#/20# pair
Yellow Rx3: 50#/35#, 35#/26#, Sub stepovers 20''/16'', 20#/12#-15#
White MODWOD: 35#/20#, 26#/20#, see coach for any additional mods!


David B10:00am...3 2 1 GO!
John Me10:00am...3 2 1 GO!



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