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WOD Blog
 | Fri, Nov 15 2024 |  |
 | Happy Birthday: Marnae |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 11-15-24 | WARM UP 11-15-24 | WEIGHTLIFTING 11-15-24 | METCON 11-15-24 |
SHRED 11-15-24(Reps, Rx2, Rx3) WARM UP Shuttle Run-2 minutes Walking Lunge-20 m Bear Crawl-20 m ----- Band Pull Apart-15 reps Band Press-10 reps Behind the Neck Band Press-10 reps Band Passthrough-10 reps Bent Over Pull Apart-10 reps ------ Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ------ Supinated Hang-20 secs Scap Pull-10 reps STRENGTH WORK 5 min warm up for lunges 3 Sets (every 4 minutes) Strict Pull Up-10 reps Back Rack Reverse Lunge-20 reps REST w/ time remaining We're looking for 10 consecutive reps on the pull ups! Use band assistance as needed to hit rep range with full range of motion. METCON For average total reps: Tabata Wall Ball REST 1 minute Tabata Pull Up REST 1 minute Tabata Assault Bike Tabata=20 secs ON/10 secs OFF x 8 sets Rx: 20#/10'-14#/9' Rx: 14#/10'-10#/9', Sub Jumping Pull Ups Rx3: 14#/10'-10#/9', Sub Ring Rows MODWOD 1: 10#/8'-6#/8', Sub Ring Rows |
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