WOD Blog
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| Most Recent Benchmark: 251105 - Diane on Nov 5, 2025 (67 days ago) |
250318(Time, Rx2, Rx3) Rx 5 rounds for time of: 15/18-cal row 12 deadlifts (105/155 lb) 9 hang power cleans Rx2/INTERMEDIATE 5 rounds for time of: 12/15-cal row 9 deadlifts (75/115 lb) 6 hang power cleans Rx3/BEGINNER 5 rounds for time of: 10/12-cal row 8 deadlifts (35/45 lb) 6 hang power cleans Skill Work/Post-workout Accumulate: 2:00 weighted plank hold ________________________________________ Intended Stimulus 8:00-15:00; most athletes in 10:00-13:00. Row efforts in :50-1:20. Deadlifts in :15-:30 and 1-2 sets. Hang power cleans in :20-1:00 and 1-2 sets. Similar to the Hero workout DT, but without the push jerk and with the addition of increased movement redundancy from the row. High movement redundancy and the likelihood of local muscular fatigue in the glutes, back, and grip.
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