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WOD Blog
 | Thu, Nov 7 2024 |  |
| SHRED 11-7-24 | SKILL WORK 11-7-24 | WARM UP 11-7-24 | METCON 11-7-24 |
SHRED 11-7-24(Reps, Rx2, Rx3) EMOM x 8 minutes 1. Plate Ground to Overhead 2. Air Squat 3. Plate Row/Plate Rotation 4. Inchworm + Upward Dog+Alt Scorpion 5. Thumbs Up/Breaststrokes 6. Spiderman + Thor Rot R 7. Spiderman + Thor R L 8. Praying Pose to Hammy CLASS SKILL 30 ON/30 OFF x 8 minutes alternating for max reps (4 rounds of each) Strict Pull Up Ring Dip *start on opposite movements to share rings METCON 10 min AMRAP: Man Maker-1-2-3-4-5 etc.* Shuttle Run-5 reps** REST 2 minutes 10 min AMRAP: Rope Climb-1 rep Calorie Bike-10/7 Calores 1 Man Maker=Push Up+Renegade Row each side+squat Clean Thruster **Open standard: 25 feet down+25 feet back=1 rep Rx: 25/20 pair Rx2: 20/15 pair, Sub 2 Rope Rows Rx3: 15/12 pair, Sub 8 Ring Rows MODWOD 1: 12/10 pair, Sub 8 Ring Rows |
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