5/4/22

EMOM for 12 Min

Min 1: 6 Deadlifts
Min 2: 6 Box Jumps

*Build up in weight on the deadlifts as needed. If you know your 1RM, your last set should be around 80%.
Last set should be moderately heavy but not something you should fail.
**Increase height every 2 rounds. Try to start at a height slightly higher than the standard 24/20in.
***Safety note: Step down after each rep. Take time with each rep. 
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5/4/2022 - WOD



20/16 Cal Row
Into..

3 Rounds of
- 16 ALT DB Power Snatches (50/35)
- 16 DB Box Step Overs
 
Finish with...
20/16 Cal Bike

*DB can be placed on shoulder for box step overs
** Athletes can start with bike or rower in order to stagger machines
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Comments

German Roa 2 months ago / Reply

5/4/2022 - WOD: 12:00

Rachel Campos

Rachel Campos 2 months ago / Reply

5/4/22: 200 lbs

Leo Sukharev 2 months ago / Reply

5/4/2022 - WOD: 10:15

Leo Sukharev 2 months ago / Reply

5/4/22: 225.0 lbs

Nisa Silva

Nisa Silva 2 months ago / Reply

5/4/2022 - WOD: 9:35
Notes: 12” box, 35lb DB

Abigail Kur 2 months ago / Reply

5/4/2022 - WOD: 13:45

Abigail Kur 2 months ago / Reply

5/4/22: 125.0 lbs

Nisa Silva

Nisa Silva 2 months ago / Reply

5/4/22: 225 lbs

Nisa Silva

Nisa Silva 2 months ago / Reply

5/4/22: 225 lbs

Anthony Henriquez

Anthony Henriquez 2 months ago / Reply

5/4/22: 305 lbs

Andrea Garcia 2 months ago / Reply

5/4/22: 110.0 lbs

Andrea Garcia 2 months ago / Reply

5/4/2022 - WOD: 9:23

Anthony Henriquez

Anthony Henriquez 2 months ago / Reply

5/4/2022 - WOD: 9:05

Cody Rapport 2 months ago / Reply

5/4/22: 215 lbs

Allan Guerrero

Allan Guerrero 2 months ago / Reply

5/4/2022 - WOD: 14:18

Allan Guerrero

Allan Guerrero 2 months ago / Reply

5/4/22: 305 lbs

Edgar Gonzalez 2 months ago / Reply

5/4/22: 305 lbs
Notes: Box jump 2x -25lbs + 35lbs

Edgar Gonzalez 2 months ago / Reply

5/4/22: 305 lbs

Guillermo Argueta

Guillermo Argueta 2 months ago / Reply

5/4/2022 - WOD: 11:12

Guillermo Argueta

Guillermo Argueta 2 months ago / Reply

5/4/22: 435 lbs
Notes: 335 355 365 385 405 34” BJ

Brenda Redondo 2 months ago / Reply

5/4/2022 - WOD: 9:50

Emilie Ducourneau

Emilie Ducourneau 2 months ago / Reply

5/4/2022 - WOD: 14:15

Mercedes Cortez

Mercedes Cortez 2 months ago / Reply

5/4/2022 - WOD: 11:29

Mercedes Cortez

Mercedes Cortez 2 months ago / Reply

5/4/22: 155 lbs
Notes: 24 box jumps

Brenda Redondo 2 months ago / Reply

5/4/22: 255 lbs

Emilie Ducourneau

Emilie Ducourneau 2 months ago / Reply

5/4/22: 175 lbs

Brian Peters

Brian Peters 2 months ago / Reply

5/4/2022 - WOD: 10:05

Brian Peters

Brian Peters 2 months ago / Reply

5/4/22: 315 lbs

Desiree Nagid

Desiree Nagid 2 months ago / Reply

5/4/22: 105.0 lbs

Jesse Perez Sr

Jesse Perez Sr 2 months ago / Reply

5/4/22: 305 lbs

Jesse Perez Sr

Jesse Perez Sr 2 months ago / Reply

5/4/2022 - WOD: 12:34

Wajiha Rasool

Wajiha Rasool 2 months ago / Reply

5/4/2022 - WOD: 12:20
Notes: 30lbs snatch/ 20 lbs step over

Wajiha Rasool

Wajiha Rasool 2 months ago / Reply

5/4/22: 175 lbs

Guadalupe Alvarez

Guadalupe Alvarez 2 months ago / Reply

5/4/22: 190 lbs
Notes: 24 in box

Guadalupe Alvarez

Guadalupe Alvarez 2 months ago / Reply

5/4/2022 - WOD: 11:23

James Rodriguez

James Rodriguez 2 months ago / Reply

5/4/2022 - WOD: 13:16

James Rodriguez

James Rodriguez 2 months ago / Reply

5/4/22: 205 lbs
Notes: 30in box jump

meyrick velasco

meyrick velasco 2 months ago / Reply

5/4/2022 - WOD: 10:30

meyrick velasco

meyrick velasco 2 months ago / Reply

5/4/22: 215.0 lbs
Notes: 215 last rep

Ari Rohm

Ari Rohm 2 months ago / Reply

5/4/2022 - WOD: 9:00

Lorena Vazquez 2 months ago / Reply

5/4/2022 - WOD: 8:34

Lorena Vazquez 2 months ago / Reply

5/4/22: 165 lbs

Ryan Jacobson

Ryan Jacobson 2 months ago / Reply

5/4/2022 - WOD: 10:42

Ryan Jacobson

Ryan Jacobson 2 months ago / Reply

5/4/22: 225 lbs
Notes: Box jumps - 2@24", 4@30"

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