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WOD Blog
 | Mon, Oct 14 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 10-14-24 | WARM UP 10-14-24 | METCON 10-14-24 | WEIGHTLIFTING 10-14-24 |
SHRED 10-14-24(Time, Rx2, Rx3) WARM UP: DB Overhead Carry-20 m R DB Snatch-10 reps R DB Push Press-10 reps R Goblet Squat-10 reps DB Overhead Carry-20 m L DB Snatch-10 reps L DB Push Press-10 reps L Goblet Squat-10 reps Thumbs Up-10 reps Breaststrokes-10 reps Downward Dog Foot Tap-10 reps ---- Push Press-8 reps Scap Pull-8 reps ---- Build up to working weight over 3-5 mins 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 Looking to beat last week on 2-3 sets! METCON FOR TOTAL TIME: 15-12-9: Row Calories Dumbbell Thruster Pull Up REST 2 minutes 15-12-9: Bike Calories Double DB Snatch DB Front Squat Goal: Sub 16, CAP 20 minutes. Looking to maintain an aggressive pace. Rx: 35/25 pair Rx2: 25/20 pair, Sub Ring Rows Rx3: 20/15 pair, Sub Ring Rows, Single DB Snatch, Goblet Squat MODWOD 1: 15/12 pair, Sub Ring Rows, Single DB Snatch, Goblet Squat MODWOD 2: 12/10 pair, Sub Ring Rows, Single DB Snatch, Goblet Squat
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