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WOD Blog
 | Thu, Feb 15 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 2-15-24 | WARM UP 2-15-24 | METCON 2-15-24 | SKILL 2-15-24 |
SHRED 2-15-24(Reps, Rx+, Rx2, Rx3) WARM UP: 2x: Shuttle Run-80 m DB OH Carry-20 m R/L DB Snatch-5 reps R/L DB Plank Pull Through-10 reps Cat-Cow-10 reps Alt Snow Angel-10 reps Downward Dog Foot Tap-10 reps --- Supinated Hang-20 secs Scap Pull-10 reps --- COOLDOWN Banded Lat Stretch-1 min R/L Banded Lateral Opener-1 min R/L Child's Pose w/ Shoulders-1 min Reverse Shoulders-1 min METCON 8 min AMRAP: 2-4-6-8-10-12-14 etc. Calorie Ski Dumbbell Bench Press (pair) REST 2 minutes 8 min AMRAP: 60/50 Calorie Row AMRAP Devil Press (pair) REST 2 minutes 8 min AMRAP: 4 Burpee Pull Up 8 Alt DB Hang Clean and Jerk Rx+: 50/35 Rx: 35/25 Rx2: 25/20, Sub Burpee Jumping Pull Up Rx3: 20/15, Sub. Burpee Jumping Pull Up MODWOD 1: 20/15 Sub Bodybuilder+Double DB Snatch, Bodybuilder+Jumping Pull Up MODWOD 2: 15/12, Sub Double DB Snatch for Devil Press, Bodybuilder only for burpee pull up
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