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WOD Blog
 | Thu, Jul 25 2024 |  |
| SHRED 7-25-24 | SKILL WORK 7-25-24 | WARM UP 7-25-24 | METCON 7-25-24 |
SHRED 7-25-24(Time, Rx2, Rx3) WARM UP 40 m Plate Overhead Carry 20 Plate Ground to Overhead 20 m Walking Lunge 20 m Bear Crawl --- Jane Fonda-10 reps R/L Alt Snow Angel-10 reps Spiderman + Thor Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs METCON FOR TIME: 3 Rounds: 30 Wall Ball 20 Weighted Step Up (single) 10 Knees to Elbow Into 3 Rounds: 30 Jump Lunge 20 Alt DB Snatch 10 Burpee 2 for 1 Goal: Sub 24, CAP 29 minutes. Rx: 20#/10'-14#/9', 24''/20'', 50/35 Rx2: 14#/10'-10#/9', 20''/16'', 35/25, Sub Hanging Leg Raise Rx3: 14#/10'-10#/9', 20''/16'', 25/20, Sub KTC, Sub Regular Lunges MODWOD 1: 10#/8'-6#/8', 20''/16'', 20/15, BW Step Up, Lying Toes to Bar, Regular Burpees, Sub Reverse Lunges MODWOD 2: 10#/8'-6#/8', Plate Step Up, 15/12, Lying Toes to Bar, Sub air Squats for lunges, Sub Bodybuilders
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