WOD Blog
 | Wed, Dec 29 2021 |  |
| Wed Dec 29 2021 Strict Pullups | Wed Dec 29 2021 Deadlift | Sams Jam |
Wed Dec 29 2021 Strict Pullups
(Check In)
During warmup
10:00 cap
200% of your Max Unbroken Strict Pullups
On the Minute [Starting @ 0:00]:
10 weighted situps
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Wed Dec 29 2021 Deadlift
(Weight)
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
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Sams Jam
(Time)
3 Rounds:
30/21 Calorie Row or bike
1 Round of 'DT' (12 DL +9 Hang PC + 6 Push Jerks)
Rest 2 Minutes Between Sets
Round 1: 185/135 135/95 lb
Round 2: 165/115 115/85 lb
Round 3: 155/105 95/65 lb
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