Friday 110225

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21 – 18 – 15 – 12 – 9 reps for time of:

Power snatch, 115#/75#

Wallball shots, 20#/14#

Knees to elbows

Post time to comments.

IMG_1435
Knees to elbows?  Nope, this is a common case of knees to triceps.

What's Constitutes an as Rx'd WOD?

Doing a workout as prescribed simply means that you've completed the requirements set forth as the recommended stimulus. We modify or sub a workout in order to maintain the intended response from the stimulus. Achieving the "Rx" next to your name and time is something that every athlete aims for. Slowly but surely, as an athlete's level of fitness increases over time, the "Rx" begins to appear next to more and more workouts.

Remember, doing a workout as prescribed doesn't necessarily refer to load alone. For example, you may complete today's WOD with 115# and a 20# medicine ball. Yet, if your knees to elbows fall short of full range of motion – you won't earn the "Rx" on the WOD. In other words, prescribed dosages refer to loads, range of motion standards, and completed repetitions.  

IMG_1437
Now that's a knees to elbows!  Note that the hips are at the same height as the shoulder.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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