WOD

Mon, Jun 6 2022

Sat, Oct 8, 2022 at 1:30pm The Gleason’s Pizza Social

Sat, Oct 22, 2022 at 8:00am Festivus Games 2022

Sat, Apr 22, 2023 at 8:00am Festivus Games - Spring 2023

Sat, May 6, 2023 at 10:00am Daniel Barden 5k Mud Run

Sat, May 27, 2023 at 9:00am MURPH 2023

Most Recent Benchmark:
Snatch 1RM on Dec 4, 2025 (68 days ago)

220517 - Monostructural Conditioning Intervals

(Time)
7 rounds for max distance of:

Row 1 minute
Rest 1 minute

Post total distance to app.

Scaling:
These intervals include a 1-to-1 work-rest ratio. Push the intensity for each minute of work. Deconditioned athletes can reduce the number of rounds.

Beginner Option:
5 rounds for max distance of:
Row 1 minute
Rest 1 minute

1^st	1585 Rx	Susan Mon, Jun 6, 2022
2^nd	1613 Rx	Maxima Mon, Jun 6, 2022
3^rd	1762 Rx	Janet Mon, Jun 6, 2022
1^st	118 Rx	Adam vanvalkenburgh Mon, Jun 6, 2022
2^nd	1906 Rx	Bruce Mon, Jun 6, 2022
3^rd	2033 Rx	Edward B Mon, Jun 6, 2022

DeAnna	Yes	1826m
Jeff S	1852 Rx
Edward B	2033 Rx
Susan	1585 Rx
Adam vanvalkenburgh	118 Rx	Cals on Assault Bike
Jennifer C	1783 Rx
Maxima	1613 Rx
Janet	1762 Rx
Deborah a	1520 Rx
Bruce	1906 Rx