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WOD Blog
 | Fri, Mar 25 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
3.25.2022(Check In) Warm-up 1 ROUND 200m Row 8 Up Downs 8 Scap Push Ups + 8 Plank Shoulder Taps 8 Straight Leg Sit Ups* Into... 1 ROUND 200m Row 8 Alternating DB Up Downs 8 Push-Ups to Pike 8 Butterfly Sit-Ups Into... 1 ROUND 200m Row 8 Alternating DB Hang Muscle Cleans 8 Knee Push Ups 8 Tuck Ups *Straight Leg Sit Up should have a gentle 1s reach to give a bit of a stretch through the hamstrings. Workout 'GRINDHOUSE' (Time) FOR TIME 25 Alt. DB Up-Down Devil's Clean (50/35) 100 Cal Row 25 Alt. Up-Down DB Devil's Clean 100 Push-Ups 25 Alt. Up-Down DB Devil's Clean 100 Sit-Ups 25 Alt. Up-Down DB Devil's Clean Partner Workout Option Metcon (Time) IN TEAMS OF 2... 2 SETS FOR TIME* 20 Alt. DB Up-Down Devil's Clean (50/35) 100 Cal Row 20 Alt. Up-Down DB Devil's Clean 100 Push-Ups 20 Alt. Up-Down DB Devil's Clean 100 Sit-Ups 20 Alt. Up-Down DB Devil's Clean -1:00 Rest b/t Sets- *P1 works while P2 rests. Split work as needed. OPTIONAL POST WORKOUT STRENGTH Metcon (Weight) 3 SETS 12-15 Seated Arnold Presses 15/15 Concentration Curls -Rest As Needed b/t Sets- |
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