Thursday 120705

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Bench press

65% x5 reps
75% x5 reps
85% x5 reps +

50 – 35 – 20 reps for time of:
Hand release push-ups
Ring rows

Use your spreadsheets for the bench press as the percentage is not actual. 2012StrengthProgramSheet.

Post time and loads to comments or BTWB.

Just Be Awesome!

The new gear is Awesome, thanks to the artwork of Thom Glick.

The ever-goodlooking Verve drip T's are back in.

There are also tanks, unisex gentlemen so don’t be shy.  Suns out guns out! Get your gear while it’s hot.  

━ 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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