WOD
 | Tue, Apr 19 2022 |  |
 | Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| TOMMY V | CFA Kids - Week 72 - Skill Day | Pullup Program 20220419 | Home WOD 20220419 |
TOMMY V(Time, Rx2, Rx3) Warm Up: AMRAP 7: 10 alternating Cossack squats 5 push-up to down dogs 10 alternating jumping lunges 5 single-arm ring rows/arm Skill: Rope Climbs Rope pull-to-stand Hang + foot lock Foot lock + 1 pull Rope climb practice or scaling practice 'TOMMY V' - 21 Thrusters (115/75) - 12 Rope Climbs (15 ft) - 15 Thrusters (115/75) - 9 Rope Climbs (15 ft) - 9 Thrusters (11575) - 6 Rope Climbs (15 ft) Rx2 95/65, 6-4-3 Rope Climbs Rx3 75/55, 6-4-3 Rope Lowers INTENDED STIMULUS Finish in 12:00-16:00. Athletes performing the rope climbs as Rx'd be able to complete at least 3 reps in a minute. Complete the thrusters in 3 sets or less. Please note your time as MM:SS. Please note any modifications in the ''Why not Rx'' section.
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