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WOD Blog
 | Tue, Jan 16 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 1-16-24 | METCON 1-16-24 | WARM UP 1-16-24 |
SHRED 1-16-24(Reps, Rx2, Rx3) WARM UP: Ski or Row-20/15 Calories ---- Band Pull Apart-20 reps Band Press-10 reps Behind the Neck Band Press-10 reps Bent Over Pull Apart-10 reps Band Int/Ext Rot-5 reps R/L Band Passthrough-10 reps --- Plank Shoulder Tap-10 reps Side Plank-20 secs R/L Swimmers-5 reps Reverse Shoulders-30 secs Downward Dog-30 secs --- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Downward Dog-1 min UPPER STRENGTH WORK 18 minutes A1. Dumbbell Bench Press Find a 10RM then perform 3x10 a little lighter than your heaviest A2. Weighted Pull Up Find a 5RM Then perform 3x5 a little lighter than your heaviest OR Sub: Negatives 4x1-3 reps Band Assisted-4x5-8 reps Lat Pull Down-4x8-12 reps If you finish early complete: 2-3 Sets: 8-12 Matador Dip 8-12 Dumbbell Row each arm METCON 17 min AMRAP: 1 Wall Walk 3 Burpee Box Over 5 Toes to Bar 7 Dumbbell Push Press (pair) 9 Calorie Row Rx: 24''/20'' 50/35 pair OR 115/75 barbell Rx2: 20''/16'', 35/25 pair OR 95/65 barbell, Sub Hanging Leg Raise, Partial Wall Walk Rx3: 20''/16'', Step Overs Allowed, 25/20 pair OR 65/45 Barbell, Sub KTC, Sub Inverted Shoulder Tap x 12 reps MODWOD 1: 20''/16'', Sub Bodybuilder stepover, 20/15 pair OR 45/35 Barbell, Sub Lying Toes to Bar, Sub bear crawl 5 m foward/5 m backward MODWOD 2: Sub Bodybuilder+Plate Step Over, Lying Toes to Bar, 15/12 pair, Sub 12 Incline Plank Shoulder Tap
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