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WOD Blog
 | Thu, Aug 29 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 8-29-24 | WARM UP 8-29-24 | METCON 8-29-24 | SKILL WORK 8-29-24 |
SHRED 8-29-24(Reps, Rx+, Rx2, Rx3) WARM UP: 4 min Alt EMOM: 1. Ski 2. Assault Bike ---- Band Pull Apart-20 reps Band Press-10 reps Behind the Neck Band Press-10 reps Band Passthrough-10 reps Band Int/Ext Rot-5 reps R/L ---- Inchworm + Upward Dog-5 reps Twisted Cross-30 secs R/L Puppy Dog-30 secs ---- Ring Support Hold (top)-10 secs Ring Support Hold (bottom)-10 secs Scap Pull-5 controlled reps SKILL WORK Alt EMOM x 12 1. 6-8 Dips* 2. 8-12 Pause Ring Row 3. REST Rx: Ring Dip Rx2: Ring Dip Negatives x 3 reps OR 6-8 Matador Dips Rx3: Band Assisted Matador Dip MODWOD 1: Sub Band Assisted Push Up OR Foot Assisted Matador Dip x 10-12 reps METCON 40 ON/20 OFF OFF x 20 minutes for MAX reps, rotating: (4 rounds) Ski Calories Dumbbell Push Press Toes to Bar Assault Bike Calories Dumbbell Hang Powerclean Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Toes to Rings Rx3: 20/15 pair (Push Press), Sub KTC MODWOD 1: 20/15 pair, Sub Lying Toes to Bar MODWOD 2: 15/12, Sub Lying Toes to Bar
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