WOD Blog
 | Thu, Dec 26 2024 |  |
 | Happy Birthday: Miracle |
| WARM UP 12-26-24 | PRE METCON STRENGTH WORK 12-26-24 | METCON 12-26-24 |
WARM UP 12-26-24
(Check In)
45 ON/15 OFF x 2 sets:
Row or Ski
Box Step Over
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2x:
5 Clean Grip Deadlift
5 Hang Clean High Pull
5 Muscle Clean
5 Bradford Press
5 Strict Press
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Inchworm + Upward Dog-5 reps
Downward Dog Foot Tap-10 reps
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Powerclean w/ pause-5 reps
Jerk (any style) w/ pause-5 reps
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Begin warming up load for metcon!
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PRE METCON STRENGTH WORK 12-26-24
(Weight)
10-12 Minutes
Clean and Jerk (any style)
Work up to a moderate single in preparation for the metcon. Also take the time to set up extra loading!
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METCON 12-26-24
(Reps, Rx2, Rx3)
18 min AMRAP:
2-4-6-8-10-12 etc.
Alt DB Hang Clean and Jerk
Toes to Bar
Bodybuilder
Row or Ski
PVC Jump Over
Into:
10 Minutes to Find:
1RM Clean and Jerk (any style)
SCORE=total reps + heaviest successful weight
Rx 50/35, 30''/24''
Rx2: 35/25, 24''/20'', Sub Hanging Leg Raise
Rx3: 25/20, 20''/16'' OR lower height, Sub KTC
MOdWOD 1: 20/15, Sub 20''/16'' Step Over, Sub Lying Toes to Bar
MODWOD 2: 15/12, Su Plate Step Over, Sub Lying Toes to Bar
| 1st | 388 Rx | Marnae Thu, Dec 26, 2024 | | 2nd | 355 Rx | Rachel T Thu, Dec 26, 2024 | | 3rd | 349 Rx2 | Sofia Thu, Dec 26, 2024 | | 1st | 463 Rx | Hayden P Thu, Dec 26, 2024 | | 2nd | 443 Rx | Colby Thu, Dec 26, 2024 | | 3rd | 438 Rx | Diogo S Thu, Dec 26, 2024 |
| Sofia | 349 Rx2 | 95lb clean & jerk | | Marnae | 388 Rx | 258+130 | | Diogo S | 438 Rx | 193+245 | | Hayden P | 463 Rx | 238+225 | | Colby | 443 Rx | 198+245 | | Rachel T | 355 Rx | 213 / 140 | | Bj | 463 Rx2 | 225 C&J 12+28 reps 50#DB |
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