 | WODs |  |
Tue, Jan 22 2019 |
| BC.73 | BC.030 | Nerds | Push Press 10-5-5-5 |
BC.73
(Check In)
30-minute EMOM
Alternate every other minute of:
Even Minutes
6 Lunge Steps (3 each leg)
5 Situps
10 Jumping Jacks
Odd Minutes
5 Air Squats
5 Pushups
10 Jumping Jacks
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| Erica | Yes | | | Matt Y | Yes | | | Kelsey G | Yes | | | Lezlee | Yes | | | Guy | Yes | | | Roger ( | Yes | | | Kandi | Yes | | | Brendan K | Yes | |
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BC.030
(Time)
In groups of 5, do 5 rounds of:
250 m run/300 m row
Candlesticks
Burpees
Good Mornings (Trainer Bar)
Mountain Climbers
Switch exercises when athlete completes the run or row.
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Planned: Sat,Dec14,2019 Tue,Jan22,2019 Sat,Jan19,2019 Sat,Mar31,2018 Sat,Sep9,2017 Sat,Jun3,2017
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Nerds
(Distance)
EMOM (12 Minutes)
Alternate
Minute 1: 5 Handstand Pushups
Minute 2: Max meter Row
*Score is the total meters rowed
*Must complete all HSP to be Rx.
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| Amanda R | 1278 | box attempts | | Russell H | 1953 | 20 sec HS hold | | Jarod I | 1848 | 15 HSPU total | | Kim B | 1527 | box | | Andrew H | 1695 | box | | Matt Y | 1645 Rx | | | Kelsey G | 1750 | Box hspu | | Lezlee | 1471 | Mod hspu | | Guy | 1785 Rx | | | Brenda K | 1442 | 15# and ab mat | | Kandi | 1402 | ab mat | | Brooke | 1441 | box hspu | | Evelyn | 1366 | box hspu | | Roger ( | 1942 Rx | | | Jessica L | 1378 | 10#, abmat | | Stephine | 1430 Rx | | | Erica | 1671 Rx | |
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Push Press 10-5-5-5
(Weight)
(50%,70%,75%,80%)
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Planned: Tue,Nov17,2020 Tue,Aug4,2020 Tue,Mar31,2020 Tue,Dec10,2019 Tue,Aug27,2019 Tue,May7,2019 Tue,Jan22,2019 Tue,Oct9,2018 Tue,Jun26,2018 Tue,Mar6,2018 Tue,Nov7,2017 Tue,Jun27,2017
| Amanda R | 63 Rx | | | Russell H | 185 Rx | | | Matt Y | 145 Rx | | | Roger ( | 165 Rx | | | Brenda K | 83 Rx | | | Brooke | 53 Rx | | | Kandi | 83 Rx | | | Erica | 123 Rx | |
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