WOD Blog
 | Thu, Nov 14 2024 |  |
 | Happy Birthday: London B & Alec |
| SHRED 11-14-24 | WARM UP 11-14-24 | SKILL WORK 11-14-24 | METCON 11-14-24 |
SHRED 11-14-24
(Reps)
See regular class WOD. Swap out hang powerclean for DB's as needed!
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WARM UP 11-14-24
(Check In)
30 ON/15 OFF x 4 sets:
Machine Calories
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2x:
Hang Clean High Pull-10 reps
Inchworm + Upward Dog-5 reps
Downward Dog Foot Tap-10 reps
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Begin Skill Work
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SKILL WORK 11-14-24
(Reps)
12 min EMOM: (4x)
1. Half Kneeling Palloff Press R-10-12 reps
2. Half Kneeling Palloff Press L-10-12 reps
3. Banded Dead Bug-12-16 reps
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METCON 11-14-24
(Reps, Rx2, Rx3)
20 min AMRAP:
Double Under-50 reps
PVC Sit Up-25 reps (anchor allowed)
Hang Powerclean-20 reps
Machine Calories-15/12 Calories
Shuttle Run-10 reps*
10 m=1 rep, touch ground
Goal: 480+ reps (4+ rounds)
Rx: 95/65
Rx2: 75/55
Rx3: 65/45, no PVC Pipe
MODWOD 1: 45/35, no PVC Pipe
MODWOD 2: 15/12 DB pair, Sub Assisted Sit Up
| Hayden P | 540 Rx | | | Diogo S | 530 Rx | | | Sofia | 494 Rx2 | |
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