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WOD Blog
 | Fri, Dec 29 2017 |  |
 | Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| WOD THROUGH THE VALLEY OF THE SHADOW OF SETH | SETH TOTAL 12/29/15 | SHRED 12/29/17 | WARM UP 12/29/15 |
WOD THROUGH THE VALLEY OF THE SHADOW OF SETH(Rounds, Rx+, Rx2, Rx3) WOD Through the valley of the shadow of Seth Perform each triplet EMOM for 7 mins Rx3 Air Squat-9 reps Push Up- 9 reps Sit Up-9 reps ------------------------------- Rest 2 mins Front Squat- 7 reps 75#/55# Push Press- 7 reps 75#/55# KTE- 7 reps -------------------------------- GOAL: Rx2 to finish here Rest 2 mins Deadlift- 5 reps 225#/155# Burpee- 5 reps TTB- 5 reps --------------------------------- GOAL: Rx finish here. Rest 2 mins Squat Clean-5 reps 185#/115# Box Jump- 7 reps 24'/20' Swing- 9 reps 70#/44# --------------------------------- GOAL:Rx+ get here and beat my 3 rounds AMRAP - Rounds and Reps Brown Rx+: As written, getting into final triplet Purple Rx: As written, getting into third triplet Blue Rx2: 65#/45#, sub KTC, Incline Push Ups, 135#/95# Deadlift, 115#/75# Squat Clean, 53#/35# Swing Orange Rx3: 45#/35# or Single DB, Blue MODS, STOP if you finish third triplet.
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