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WOD Blog
 | Fri, Sep 20 2024 |  |
| SHRED 9-20-24 | WEIGHTLIFTING 9-20-24 | WARM UP 9-20-24 | METCON 9-20-24 |
SHRED 9-20-24(Time, Rx2, Rx3) WARM UP: Bring Sally Up (air squats) ---- 2x: 10 KB Deadlift 15 Russian Swings 5 KB Jump Squat ---- Spiderman to Hammy-30 secs R/L Praying Pose to Hammy-5 reps ---- BW BSS-10 reps ea/s B-Stance RDL (light)-10 reps ea/s ---- Build up for strength work STRENGTH WORK 15 minutes: 3-4 Quality Sets: 10 Bulgarian Split Squat R 10 B-Stance RDL R REST 1 minute 10 Bulgarian Split Squat L 10 B-Stance RDL L REST 2 minutes Looking to go heavier than last week! METCON For Time: 60 Air Squat 40 PVC Sit Ups (anchor allowed) 30 DB Deadlift 20 DB Hang Squat Clean 30 DB Weighted Step Up (single) 40 Russian Twist (each side, 80 total) 60 m sled Push Goal: Sub 13, CAP 17 minutes Rx: 50/35, 35/25 plate, 24''/20'', 90/70 Sled Rx2; 40/25, 25/15 plate, 20''/16'', 90/70 Sled Rx3: 25/20, 15/10 plate, Sub Regular Sit Ups, 20''/16'', 90/70 Sled MODWOD 1: 20/15, BW Russian Twist, Sub Regular Sit Up, BW Step Ups 20''/16'', 70/50 Sled MODWOD 2: 15/12, BW Russian Twist, Sub Assisted Sit Up, BW plate Step Up, 70/50 Sled |
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