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WOD Blog
 | Thu, Jul 18 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (638 days ago) |
| SKILL WORK 7-18-2024 | SHRED 7-18-2024 | WARM UP 7-18-2024 | METCON 7-18-2024 |
SKILL WORK 7-18-2024(Weight) 15-17 Minutes Handstand Walk + Strict Weighted Chin Up Work x 3-5 Work sets Rx+: Supserset: 10-20 m Handstand Walk OR Handstand Obstacle Weighted CTB Chin Up x 4-6 reps REST 1-2 minutes Rx: Superset Short Handstand Walk distance OR Practice Walks x 1-3 attempts Weighted CTB Chin Up x 4-6 reps REST 1-2 minutes Rx2: Superset: 10-12 Handstand Leans or shoulder taps (5-6 per side) 1-3 Kick up freestanding attempts (w/ spotter if needed) Banded CTB Chin Up x 4-6 reps REST 1-2 minutes **Athletes can also work on safely bailing from handstands by practicing tuck n roll drills OR static holds with a spotter) Rx3: Superset Wall Walk (partal distance) hold x 15-30 secs Band Asissted Chin Up x 4-6 reps REST 1-2 minutes MODWOD 1: Sub Plank w/ Feet on bench x 15-30 secs Lat Pull Down (supinated) x 10-12 reps REST 1-2 minutes MODWOD 2: Sub Overhead Carry (pair) x 40 m Lat Pull Down (Supinated x 10-12 reps REST 1-2 minutes
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