Daily WOD
 | Tue, Jun 18 2024 |  |
 | Mon, May 26, 2025 at 8:00am MURPH |
| Sat, Jun 13, 2026 at 9:00am Beach WOD |
 | Happy Birthday: Jordan F |
| 20240618 METCON | 20240618 OPTIONAL COMPETE ACCESSORY |
20240618 METCON(Time, Rx+, Int, Sc) EMOM 18: Min 1 | 5 power cleans (105/155 lb) Min 2 | 9/12 cals air bike Min 3 | 5 strict pull-ups + 10 push-ups + 15 air squats Rx+: Add 10-15 lbs to the power clean every 2 rounds, add 1 calorie to the Echo bike every 2 rounds. Rx2: 75/115, 7/10 cals, 3/6/9 Rx3: 35/45, 5/7 cals, 3 ring rows/6 push-ups from knees/9 air squats INTENDED STIMULUS - Unbroken power cleans. - Air bike calories in :15-:50. - Strict pull-ups and push-ups in 2 sets or less. - Scale as needed to complete 1 full round of work in minute 3. - Advanced athletes can consider increasing the clean load and bike volume every other round as the workout progresses.
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