2 Rounds
Working down the mat:
Walking Lunges
Frankensteins
Bend & Snap
High Knees
Butt Kicks
Grapevine (down & back)
10 Goblet Squats

Then:
20s Couch Stretch each
20s Calf Stretch each
20s Pigeon Stretch each
20s Flare Stretch
1 x 5 Strength cycle week 1/4

Score Type:: Total Weight

Front Squat:
5 @ 45%
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%

*If you achieved 10reps @ 85%, 7 reps @ 90%, and 3 reps @ 95%, your percentages are based off 93% of your ORIGINAL 1RM. Multiply original 1RM by 0.93 to find working weight. Last set is a minimum of 5 reps, aiming for 10.

*If you were not able to achieve 10, 7, 3, your percentages are based off of 90% of your ORIGINAL 1RM. Multiply your 1RM by 0.9 to find the weight you'll be working with. Last set is a minimum of 5 reps, aiming for 10.

*If you achieve 10 reps @ 85%, add 5# to your 1RM for next weeks cycle. 
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7/9/2019 - WOD

Score Type:: Total Time

15-10-5
Squat Cleans (95/65)
Push Jerks
Burpees over the bar

12-9-6
Squat Cleans (115/80)
Push Jerks
Burpees over the bar

8-6-4
Squat Cleans (135/95)
Push Jerks
Burpees over the bar

*25min Time Cap
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Comments

Christine Ortega

Christine Ortega 1 week, 2 days ago / Reply

7/9/2019 - WOD: 25:00
Notes: Make it to round 3: 2 of 6 reps. Started at 55# then 65# and stayed there until time cap

Christine Ortega

Christine Ortega 1 week, 2 days ago / Reply

Strength cycle week 1/4: 160 lbs
Notes: 5 reps

Danny Beltran

Danny Beltran 1 week, 3 days ago / Reply

Strength cycle week 1/4: 270 lbs

Robert Woodell

Robert Woodell 1 week, 3 days ago / Reply

Strength cycle week 1/4: 225 lbs

Tracey Lower 1 week, 3 days ago / Reply

7/9/2019 - WOD: 24:00
Notes: 153 reps 85 lbs round 2

Bailey Willard 1 week, 3 days ago / Reply

7/9/2019 - WOD: 25:00
Notes: 147 reps

Brittney Dickson

Brittney Dickson 1 week, 3 days ago / Reply

7/9/2019 - WOD: 24:00
Notes: 51reps 85 lbs round 2

Bailey Willard 1 week, 3 days ago / Reply

Strength cycle week 1/4: 115 lbs

Tracey Lower 1 week, 3 days ago / Reply

Strength cycle week 1/4: 135 lbs

Brittney Dickson

Brittney Dickson 1 week, 3 days ago / Reply

Strength cycle week 1/4: 135 lbs

Laura Vasquez 1 week, 3 days ago / Reply

Strength cycle week 1/4: 110 lbs

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