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WOD Blog
 | Thu, Feb 1 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 2-1-24 | WARM UP 2-1-24 | METCON 2-1-24 | SKILL WORK 2-1-24 |
SHRED 2-1-24(Reps, Rx+, Rx2, Rx3) WARM UP: Cardio of choice (Ski, Jog, Bike, Jump Rope etc)-3 minutes ---- 2x: 15 Band Pull Apart 3 Inchworm + 6 Shoulder Tap 6 Cat-Cow 6 S-Waves 6 Downward Dog Foot Tap ---- 20 sec Supinated Hang 10 Scap Pull ---- COOLDOWN Puppy Dog-1 min Thread the Needle-1 min R/L Twisted Cross-1 min R/L STRENGTH WORK 5 min AMRAP: Dumbbell Bench Press REST 2 minutes 5 min AMRAP: Strict Chin Up *Choose a weight on DB bench that allows 12-15 reps on first set before needing a break. METCON: 16 min AMRAP: 16 Dumbbell Hang Powerclean (pair) 16 Push Up on DB's 16/12 Row Calories 16 Dumbbell Push Press (pair) 16 Pull up 16 Bodybuilders Goal: 2.5+ rounds (240+ reps) Rx+: 50/35's Rx: 35/25's Rx2: 25/20's, Sub Incline Push Up, Ring Row Rx3: 20/15's, Sub Incline Push Up, Ring Row MODWOD 1: 15/12's Sub Incline Push up, Ring Row, 12 Bodybuilders MODWOD 2: 12/10's Sub Incline push up, Ring Row, Bodybuilder to Box, 12 reps of each, 12/9 Calories
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