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WOD Blog
 | Thu, Aug 1 2024 |  |
| SHRED 8-1-24 | WARM UP 8-1-24 | METCON 8-1-24 | SKILL WORK 8-1-24 |
SHRED 8-1-24(Time) WARM UP: 2x; 20 m Overhead Carry R 10 Hang DB Snatch R 20 m Overhead Carry L 10 Hang DB Snatch L 3 Inchworm Into upward Dog 10 Alt Snow Angels 10 Downward Dog Foot Tap --- Warm up rope climb, wall walk, and reverse burpee before metcon STRENGTH WORK 4 Sets: 1 min Strict Pull Up 1 min Seated DB Shoulder Press* 1 min REST *w/ back support, on incline bench METCON For Time: 21-15-9: Alt DB Snatch Lateral Burpee Over DB --- *Between rounds: *1 Rope Climb *3 Wall Walk *5 Reverse Burpees Goal: Sub 12, CAP 17 minutes. Rx: 50/35 Rx2: 35/25, Sub 12 foot rope climb OR 3 Rope Rows, Partial Wall Walk Rx3: 25/20, Sub 2 Rope Rows, 3 Bear Crawl, 5 m Bear Crawl Forward and Backward=1 rep, Reverse Burpee off bench MODWOD 1: 20/15, Sub 8 Ring rows, 2 Bear Crawl 5 m forward/5 m backward=1 rep MODWOD 2: 15/12, Sub 8 Ring Rows, 1 Bear Carwl 5 m forward/5 m backward=1 rep OR Sub 12 Plank Shoulder Tap, Sub Reverse Burpee off bench
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