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12/31/2020

12/31/2020

Valitus Strength and Fitness – ValitusFit

Metcon (Time)

“12/31”

For Time

31 Push Presses (75/55 lb)

31 Pull-Ups

31 Snatches (75/55 lb)

31 Sit-Ups

31 Toes-to-Bars/Knees-to-Chest

31 Push-Ups

31 Box Jumps (24/20 in)

31 Back Squats (75/55 lb)

31 Unbroken Double-Unders

31 Thrusters (75/55 lb)

31 Weighed Lunges (75/55)

31 Burpees

Then, 365 meter Row
40min Time Cap

Pick a weight that you can do large sets with, if you need to go lighter do so.

Rx+ for unbroken DU’s, weight and movements only

If you don’t get 31 Unbroken DU’s keep attempting or move on after 5 4-5 attempts

Metcon (No Measure)

“At Home WODS”

Warm-up:

1min Baseline Run:

then 4rnds:

10- Scap Push-ups

10- Plank Reaches

10- Tuck Ups

10- Air Squats w/reach and 2sec pause in bottom.

Strength 1:

Goblet Squats:

4×10 (with weighted odd object)

rest 2min b/w sets

Strength 2:

Single Leg Deadlift:

3×6 (per side)

rest 90sec b/w sets and 20sec b/w legs

“Triplets”

For Time:

21-15-9

Sit-ups

Push-ups

Air Squats

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