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WOD Blog
 | Tue, Sep 24 2024 |  |
 | Happy Birthday: Sara G & Lily Joh |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 9-24-24 | WARM UP 9-24-24 | ABCON 9-24-24 | METCON 9-24-24 |
SHRED 9-24-24(Reps, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 20 Plate Ground to Overhead 15 Plate Overhead Press 15 Plate Row w/ Pause 10 Plate Rotation each way ---- Cat-Cow-10 reps Upper Windmill-5 reps R/L Alt Snow Angel-10 reps Downward Dog Foot Tap-10 reps ---- Dip Support Hold (top)-10 secs Dip Support Hold (bottom)-10 secs Supinated Hang-20 secs ---- Review rope climbs before metcon! METCON 30 minute AMRAP: Run-150 m (count as 15 reps) Wall Walk-1 rep American Swing-15 reps Matador Dip-10 reps Run-150 m Ski Calories-10/7 Calories DB Push Press-15 reps Rope Climb-1 rep Rx: 53/35 KB, 35/25 DB pair Rx2: 35/26 KB, 25/20 DB pair, Sub Partial Rope Climb, Band Assisted Matador Dip, Partial Wall Walk Rx3: 26/20 KB, 20/15 DB pair, Sub 2 Rope Rows, Sub Push Up (assisted as needed) for dips, Sub 10 m Bear Crawl MODWOD 1: Sub 100 m Run, 26/20 Russian Swing, 15/12 DB pair, Sub 8 Ring Rows, Sub 10 m Bear Crawl, Sub incline Push Up MODWOD 2: Sub 100 m Run ,20/15 Russian Swing, 15/120 DB pair, Sub 8 Ring Rows, Sub 10 Plank Shoulder Tap, Incline Push Up |
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