WOD Log
 | Mon, Jan 19 |  |
 | Happy Birthday: Devin & Michael P |
| Most Recent Benchmark: Back Squat Max on Apr 25, 2024 (635 days ago) |
DEVINS BDAY WOD 2026(Time, Adv, Sca) ADVANCED: Every 3 minutes for 10 rounds: Accumulate: 45 seconds of a dead hang 45 seconds single arm KB suitcase hold (switch arm every round) 53/35 Rest with remaining time Record slowest time You must accumulate the 45 seconds of dead hang before doing the KB hold Penalties for breaking 45 seconds early. 5 air squats Scaling ideas: ring row position dead hang, plank holds, lighter KB weight RX VERSION Every 3 minutes for 10 rounds: Accumulate: 30 seconds of a dead hang 30 seconds single arm KB suitcase hold (switch arm every round) 53/35 Rest with remaining time Record slowest time You must accumulate the 30 seconds of dead hang before doing the KB hold Penalties for breaking 30 seconds early - 5 air squats
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