WOD
 | Tue, Oct 29 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20241029(Distance) WARM-UP: 200m walk Partner 1 | 1:00 on machine of choice, slow Partner 2 | 1:00 on machine of choice, slow 10 leg swings/leg 10 alternating plank shoulder taps 10 lateral leg swings/leg 5 push-ups from the knees 10 arm swings 5 push-ups 10 alternating Cossack squats 5 burpees, slow 10 alternating lunges 5 burpees, fast Partner 1 | 1:00 on machine of choice, moderate pace Partner 2 | 1:00 on machine of choice, moderate pace – During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch ROWING REVIEW PARTNER WOD TUESDAY!: On a 30:00 clock for distance Rx: STIMULUS 10,000+ meters Machine of choice for distance – Trade off as desired – Starting at :00 and again every 2:00 partners each perform 10 burpees together MODIFICATIONS: -Burpees, modify reps to something can complete in 1:00, e.g., 7, 3 STIMULUS NOTES: 10,000+ meters (24,000+ on bike) Quick transitions for sprint efforts Fast burpees, performed together before getting back to accumulating calories Complete the burpees in under 1:00 every round; reduce volume as needed STRETCHING: :30 standing hamstring stretch/leg :30 elevated pigeon stretch/side
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