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WOD Blog
 | Fri, Oct 4 2024 |  |
| SHRED 10-4-24 | WARM UP 10-4-24 | WEIGHTLIFTING 10-4-24 | METCON 10-4-24 |
SHRED 10-4-24(Time, Rx2, Rx3) WARM UP: Ski-25/20 Calories ---- EMOM x 9 1. Banded Face Pull x 15-20 reps 2. 1 Inchworm + 4 Shoulder Taps AMRAP 3. 20 sec Side Plank each Side METCON 1: 12 min AMRAP: 12/9 Calorie Ski 12 Dumbbell Hang Powerclean 12 Push Ups on DB's Rx: 50's/35's Rx2: 35's/25's, Sub Incline Push Up Rx3: 25'/20's, Sub Incline Push Up MODWOD 1: 20's/15's, Sub Incline Push Up MODWOD 2: 15's/12's, Sub Incline Push Up METCON 2 2 Rounds For Time: 50 Double Unders 40 Alt Gorilla Rows 30 Bodybuilders 20/15 Calorie Row 10 Double DB Snatch Goal: Sub 14, CAP 18 minutes Rx: 50's/35's Rx2: 35's/25's, Sub 100 Singles Rx3: 25's/20's, Sub 50 Singles MODWOD 1: 20's/15's Sub: 50 Plate Taps 30 Alt Gorilla Rows 20 Bodybuilders 15/12 Calorie Row 10 Double DB Snatch MODWOD 2: 15's/12's, Sub 40 Plate Taps 30 Alt DB Row 20 Bodybuilder to Box 15/12 Calorie Row 10 Double DB Snatch
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