WOD Blog

Mon, Oct 21 2019

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12 Days of Christmas WOD on Dec 22, 2025 (80 days ago)

Monday Oct 21 2019 Roadies


(Time)
Monday, October 21, 2019

We can be at the gym at 4:30 pm for anyone that wants to redo Open WOD 20.2. Text us if you want us to meet you there! Score submission is due no later than 6:00 pm!

Back Squat
15:00
10-8-6-4-2 Reps
Ascending percentages with each:
On the 0:00... 10 Reps @ 60% of estimated 1RM
On the 3:00.... 8 Reps @ 67%
On the 6:00... 6 Reps @ 75%
On the 9:00... 4 Reps @ 82%
On the 12:00... 2 Reps @ 87%

WOD: “Roadies'
2 Rounds:
70 Wallballs (20/14)
50/35 Calorie Row or 40 cal bike or  600m run
30 Alternating DB Power Snatches  50/35  55+ (35/20)
9/5 Bar Muscle-Ups
SUBSTITUTIONS  Bar Muscle-Ups  Jumping Bar MU, 15 CTB or Jumping C2B Pull-Ups per round.

https://www.youtube.com/watch?v=EqjGKsiIMCE

Cashout:
4 sets
25m Hand-over-Hand Rope Pull
• Here, we are stationary, pulling the sled towards us.
• Over the course of the four sets, let's build in weight to a challenging, but unbroken set.



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10118 South Redwood Road, Suite C
South Jordan, Utah 84095 (view larger map)