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WOD Blog
 | Mon, Mar 3 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| WARM UP 03-03-25 | CARDIOCON 03-03-25 | WEIGHTLIFTING 03-03-25 | METCON 03-03-25 |
WARM UP 03-03-25(Check In) 2x: Plate Squat-30 secs Plate Press-30 secs Plate Thruster-30 secs Plate Rotation-30 secs ---- Inchworm + Upward Dog-5 reps Swimmers-10 reps Spiderman + Thor Rot-5 reps R/L ---- CLEAN WARM UP CLEAN GRIP DEADLIFT 3-HALTING REPS-3 PAUSE *Pause, below knee, above knee, power position 3-HALTING REPS-2 PAUSE *Pause Below Knee, Above Knee 3-HALTING REPS-1 PAUSE *Pause Below Knee CLEAN GRIP HIGH PULL 3-HALTING REPS-2 PAUSE *Pause Below Knee, Above Knee + High Pull 3-HALTING REPS-1 PAUSE *Pause Below knee + High Pull CLEAN GRIP HIGH PULL-5 REPS 3 PAUSE/HALTING POWER CLEAN *Pause below knee, above knee, and in catch + Front Squat 3 PAUSE HALTING POWER CLEAN *Pause below knee, in the catch + Front Squat 3 POWERCLEAN-Pause in the catch+ Front Squat
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