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WOD Blog
 | Mon, Jan 22 2024 |  |
| SHRED 1-22-24 | WARM UP 1-22-24 | WEIGHTLIFTING 1-22-24 | METCON 1-22-24 |
SHRED 1-22-24(Reps, Rx+, Rx2, Rx3) WARM UP: Ski or Row-25/20 Calories ---- 20 Band Pull Apart 10 Band Press 10 Behind the Neck Band Press 10 Bent Over Pull Apart 5 Band Int/Ext Rotation R/L 10 Band Passthrough ---- Inchworm + Upward Dog-3 reps Cat-Cow-10 reps Side Plank-20 secs R/L Scratch Test with Band-30 secs R/L ---- Post Up Lat Stretch-30 secs Scap Pull-10 reps ---- Explain strength work UPPER BROCON 6 min AMRAP: 8 DB Arnold Press 8 Bent Over Double DB Row REST 1 minute 6 min AMRAP: 12 Dumbbell Bicep Curls 12 Band Push Down OR DB Skull Crusher *Focus on quality movement over quantity. METCON: 3 Rounds for MAX reps, 1 min each station: Ski Calories Dumbbell Bench Press (pair) Pull Up Alt Single Arm Devil Press Matador Leg Raise Rx+: 50/35 Rx: 35/25 Rx2: 25/20, Sub Ring Row, Tuck knees as needed on Matador Rx3; 20/15, Sub Ring Rows, Tuck knees as needed on Matador MODWOD 1: 15/12, Sub Ring Rows, Sub Lying Toes to Bar MODWOD 2: 12/10, Sub ring Rows, Sub Lying Toes to bar
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