WOD Blog
 | Thu, Dec 7 2023 |  |
 | Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista |
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 | Happy Birthday: Alex W |
231207(Time, Rx2, Rx3) Rx For time: 30 KB step-ups (53/70 lb) (20 in) 30 toes-to-bars 22/30-calorie row 30 strict handstand push-ups 22/30-calorie row 30 toes-to-bars 30 KB step-ups – Hold the KB on the shoulder. Rx2/INTERMEDIATE For time: 30 KB step-ups (35/53 lb) (20 in) 30 toes-to-bars 22/30-calorie row 15 strict handstand push-ups 22/30-calorie row 30 toes-to-bars 30 KB step-ups – Hold the KB on the shoulder. Rx3/BEGINNER For time: 20 KB step-ups (18/26 lb) (20 in) 20 kipping knee raises 15/20-calorie row 20 pike push-ups 15/20-calorie row 20 kipping knee raises 20 KB step-ups – Hold the KB on the shoulder. _______________________________________ INTENDED STIMULUS 11:00-17:00. Step-ups in 1:30-2:30 and 3 sets or less. Toes-to-bars in 1:00-2:30 and 6 sets or less. Rows in 1:30-2:30. Strict handstand push-ups in 1:30-3:00 and sets of 3 reps or more.
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