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WOD Blog
 | Mon, Sep 30 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 9-30-24 | WARM UP 9-30-24 | WEIGHTLIFTING 9-30-24 | METCON 9-30-24 |
SHRED 9-30-24(Reps, Rx2, Rx3) WARM UP: Step Up-2 minutes ---- 2x: 20 m DB Overhead Carry R 5 DB Push Press R 5 DB Hang Snatch R 20 m DB Overhead Carry L 5 DB Push Press L 5 DB Hang Snatch L 10 Goblet Squat --- Scap Pull-10 reps Strict Press-10 reps Push Press-10 reps --- Build up to starting weight for strength work! STRENGTH WORK 16 minutes: 3-4 Sets: A1. Barbell Push Press-8-12 reps A2. Strict Pull Up-8-12 reps REST 90 secs-2 minutes Start light on push press and build up as tolerated. METCON 8 min AMRAP: 1 Wall Walk 5 Pull Up 5 Dumbbell Front Squat REST 1 minute 8 min AMRAP: 1 Manmaker 5 Toes to Bar 5 Box Jump 1 Man maker= 1 Burpee 1 Renegade Row R 1 Renegade Row L 1 Squat Clean Thruster Rx: 35/25 pair, 24''/20'' Rx2: 25/20 pair, 20''/16'', Sub Toes to Rings, Partial Wall Walk, Sub Ring Rows Rx3: 20/15 pair, 20''/16'', Step Ups Allowed, Sub KTC, Sub Ring Rows, Sub 5 m Bear Crawl Forward and Backward MODWOD 1: 15/12 pair, 20''/16'', Step Ups Allowed, Sub Lying Toes to Bar, Sub Ring Rows, 5 m Bear Crawl
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