WOD
 | Thu, Dec 1 2022 |  |
 | Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| LYNNE | CFA Kids - Week 137 | Squat Program 20221201 | Home WOD 20221201 |
LYNNE(Reps, Rx2, Rx3) Warmup: 4 Rounds 45s cardio 10 PVC pass throughs 5 shoulder presses 5 rounds for max reps. There is NO time component to this WOD: Max Body Weight Bench Presses Max Pull-Ups Do two warm-up sets on the bench before starting the workout, 10 & 8 reps. If you don't have a bodyweight benchpress, find a weight that you can do between 6 & 8 times your first round, and try to stay at that weight. Make sure you have a spotter!!! Strive for dead hang pull ups if you can not kip, or use the smallest band available to push yourself to max effort. make the transition no more than 30 seconds between benchpress and pull-ups. As soon as you drop off the pull-up bar (or step off on the box if you're using bands), you're done with that set . If you're using bands, try to get between 6 and 8 reps your first round, and keep that same number of bands for the full workout. Take rest as needed between rounds. Post total number of reps. Post any modifications and the bench press weight under ''Why not Rx'' section. Rx2 - 80% BW, 1 min max pullups (may drop from bar) Rx3 - 60% BW, max unbroken Ring Rows INTENDED STIMULUS 10+ reps of each movement Complete each round in less than 6:00 Advanced athletes can consider strict pull-ups or a harder variation of the pull-up
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