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WOD Blog
 | Fri, Jan 26 2024 |  |
| SHRED 1-26-24 | WEIGHTLIFTING 1-26-24 | METCON 1-26-24 | WARM UP 1-26-24 |
SHRED 1-26-24(Reps, Rx+, Rx2, Rx3) WARM UP: Ski or Bike-25/20 calories ---- Band Pull Apart-15 reps Band Press-10 reps Behind the Neck Press-10 reps Bent Over Pull Apart (supinated)-10 reps Band Passthrough ---- Inchworm + Upward Dog-3 reps Upper Windmill-3 reps R/L Side Plank-20 secs R/L Puppy Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Teams of 2: 6 min AMRAP Ski Calories *Switch as desired but frequently REST 1 minute 6 min AMRAP: (alt full rounds) 6 Burpees 6 Pull Ups REST 1 minute 6 min AMRAP: C2 Bike Calories *Switch as desired but frequently REST 1 minute 6 min AMRAP: (alt full rounds) 6 Double DB Snatch 6 DB Push Press (pair) *If there is an uneven number of athletes form a team of 3 and have two athletes work at the same time acting as one person. **Since this is with a partner PUSH YOUR PACE Rx+: 50/35 pair Rx: 35/25 pair Rx2: Sub Ring Rows, 25/20 pair Rx3: Sub Ring Rows, 20/15 pair MODWOD 1: Sub Ring Rows, 15/12 pair, Sub Bodybuilders MODWOD 2: Sub Ring Rows, 12/10 pair, Sub Bodybuilder to Box
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