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WOD Blog
 | Mon, Sep 16 2024 |  |
| SHRED 9-16-24 | WARM UP 9-16-24 | METCON 9-16-24 | WEIGHTLIFTING 9-16-24 |
SHRED 9-16-24(Reps, Rx2, Rx3) 30 ON/15 OFF x 2 sets: Ski Calories Jump Rope Box Step Over Russian Swing Goblet Squat --- Plank Hold-1 min Glute Bridge Hold-1 min STRENGTH WORK 5 min Warm Up Every 3:30 x 4 sets: 10 Deadlift (touch n go) 12 Weighted Sit Up REST w/ time remaining Looking to hit first set around where you finished last week and perform the remaining three sets heavier than last week! METCON 15 min AMRAP: 45 Double Unders 15 KB Taters 15 Toes to Bar 15 PVC Jump Overs 15/12 Calorie Ski Goal: 315+ reps (3+ rounds) Rx: 53/35, 24''/20'' Rx2: 35/26, Sub Hanging Leg Raise OR Toes to Rings, Sub 60 Singles, 20''/16'' Rx3: 26/20, Sub KTC, Sub 45 Singles, Jump set as low as needed MODWOD 1: Sub Lying Toes to Bar, 26/20 Sub Goblet Squat, Sub 45 Plate Taps, 20''/16'' Step Overs Allowed MODWOD 2: Sub Lying Toes to Bar, 20/15 Sub Goblet Squat, Sub 45 Plate Taps, Plate Step Over |
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