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WOD Blog
 | Thu, Jan 8 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| METCON 01-08-26 | SKILL WORK 01-08-26 | WARM UP 01-08-26 |
METCON 01-08-26(Time, Rx+, Rx2, Rx3) FOR TIME: 5-4-3-2-1: Shuttle Run* Heavy Clean and Jerk *Open standard, 25 feet down, touch ground, 25 f feet back = 1 rep Row-40/30 Calories 5-4-3-2-1: Shuttle Run Heavy Clean and Jerk Bike-40/30 Calories Goal: Sub 15, CAP 20 minutes Tip: Clean and jerk is meant to be challenging but we are looking for around 6 per minute. Go in between levels as needed to find the right weight for you! Rx+: 225/155 Rx: 185/125 Rx2: 135/95 Rx3: 115/75, Sub 50/40 Calories MODWOD 1: 95/65, Sub 40/30 Calories, 5 Down to 1. MODWOD 2: 45/35, 40/30 Calories, 5 Down to 1.
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