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WOD Blog
 | Thu, Feb 8 2024 |  |
| SHRED 2-8-24 | WARM UP 2-8-24 | SKILL WORK 2-8-24 | METCON 2-8-24 |
SHRED 2-8-24(Time, Rx2, Rx3) 2x: Plate Overhead Carry-40 m Plate Ground to Overhead-10 reps Plate Rotation-10 reps (5 R/L) Plate Row-10 reps --- Bird Dog-10 reps Quadruped Thoracic Opener-5 reps R/L S-Waves-10 reps Side Plank w/ Hip Dip-10 reps R/L Downward Dog + Shoulder Tap-10 reps --- Handstand Hold-20 secs Supinated Hang-20 secs --- Explain skill --- COOLDOWN 2x: Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L 15 minutes 3-5 Sets: 5 Strict Press (BB or DB's) 5 Weighted Pull Up Build up so at least a couple sets are very challenging. OR 3-5 Negatives 5-8 Band Assisted Pull Up 8-12 Lat Pull Down METCON: (same as class WOD) If needed, sub DB pair for STO 3 Rounds: 20 Alt DB Snatch 20 Shoulder to Overhead Into 3 Rounds: 20 Toes to Bar 20 Lateral Burpees Goal: Sub 16, CAP 20 minutes. *If Rx: 50/35, 95/65 Rx2: 35/25, 75/55, Sub Hanging Leg Raise Rx3: 25/20, 65/45, Sub KTC, Regular Burpees MODWOD 1: 20/15, (pair for STO), Sub Lying Toes to Bar, Bodybuilders MODWOD 2: 15/12, (pair for STO), Sub Lying Toes to Bar, Bodybuilder to Box
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