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WOD Blog
 | Mon, Feb 5 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 2-5-24 | WARM UP 2-5-24 | WEIGHTLIFTING 2-5-24 | METCON 2-5-24 | Other Results |
SHRED 2-5-24(Reps, Rx+, Rx2, Rx3) WARM UP 30 ON/15 OFF Plate Ground to Overhead Plate Row Plate Overhead Press Plate Rotation (switch halfway) Plate Squat Plate Bus Driver in Praying Pose Plate Plank Walk Over BW Lunge ---- Hip Rotation-20 reps R/L Swimmers-5 reps Samson Stretch-30 secs R/L Supine Twist-30 secs R/L Hip Bridge Hold-30 secs Downward Dog-30 secs ---- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Saddle-1 min Seated Straddle-1 min METCON 5 min AMRAP: Man Makers *1 Man Maker=4 reps 1 Push Up 1 Renegade Row R 1 Renegade Row L 1 Squat Clean Thruster REST 1 minute 5 min AMRAP: MAX Calorie Ski REST 1 minute 5 min AMRAP: 1 DB Complex=15 reps 3 DB Deadlift 3 DB Front Rack Lunge each leg (6 total) 3 DB Front Squat 3 DB Thruster REST 1 minute 5 min AMRAP: MAX Calorie C2 Bike *Swap order of ski and bike to share machines. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Push Up off knees as needed Rx3: 20/15 pair, Push Up off knees as needed MODWOD 1: 20/15 pair, Sub Bodybuilder+DB Hang Clean+DB Push Press for man maker, omit lunges on DB Complex MODWOD 2: 15/12 pair, Sub for Man Maker 3 Bodybuilder to Box 3 DB Hang Clean 3 DB Push Press Omit lunges on DB Complex
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