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WOD Blog
 | Fri, Feb 23 2024 |  |
| SHRED 2-23-24 | WARM UP 2-23-24 | WEIGHTLIFTING 2-23-24 | METCON 2-23-24 |
SHRED 2-23-24(Reps, Rx+, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 2x: 10 Band Pull Apart 10 Band Press 10 Band Behind the Neck Press 10 Band Passthrough 3 Inchworm + Upward Dog ---- Side Plank w/ Hip Dip-10 reps R/L Reverse Shoulders-30 secs Downward Dog-30 secs ---- Scap Pull-10 reps Strict or Jump to Strict Pull Up-3 reps Arch Hollow-10 reps ---- Explain metcon and warm up dips and movements a bit more. METCON 3 Rounds for MAX reps: 1 min: 10 Ring Dip+MAX Burpee Deadlift 1 min: Shuttle Run (10 m distance) 1 min: 10 Pull Ups+MAX Gorilla Row 1 min: Shuttle Run 1 min: 10 Push Ups+MAX DB Push Press 1 min: Shuttle Run 1 min: 10/7 Cal Row+MAX DB Hang Clean 1 min REST 10 m=1 rep Score=shuttle runs+MAX rep movements added up! Rx+: 50/35 Rx: 35/25 pair Rx2: 25/20 pair, Sub Matador Dips (band as needed), Ring Rows or Band Assisted Pull Up, Incline Push Up Rx3: 20/15 pair, Sub Foot Assisted Matador OR bench dip, Ring Rows, Incline Push Ups MODWOD 1: 20/15 Pair, Sub DB Bench for Dips, Ring Rows, Incline Push Ups, 7 reps each, Sub Bodybuilders (no deadlift) MODWOD 2: 15/12 Pair, DB Bench for Dips, Ring Rows, Incline Push Ups, Sub Bodybuilder to Box 7 reps each Planned: Fri,Feb23,2024 Fri,Jan20,2023
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