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WOD Blog
 | Tue, Nov 19 2024 |  |
| SHRED 11-19-24 | WARM UP 11-19-24 | SKILL WORK 11-19-24 | METCON 11-19-24 |
SHRED 11-19-24(Reps) WARM UP: Alt EMOM x 4 Shuttle Run Ski ---- EMOM x 6 minutes 1. Incline Chest Fly (light) 2. Incline YTWI's (light) ---- Warm up for strength work STRENGTH WORK Alt EMOM x 9 1. Incline Dumbbell Bench Press-10-13 reps 2. Head Supported Dumbbell Row-10-13 reps 3. REST THEN Alt EMOM x 6 1. Dumbbell Skull Crusher-12-15 reps 2. Head Supported Rear Fly-12-15 reps METCON 30 ON/30 OFF x 5 Rounds: Double DB Hang Clean and Jerk Into: 30 ON/30 OFF x 5 Rounds: Shuttle Run (10 m=1 rep), touch ground Into 30 ON/30 OFF x 5 Rounds Ski Calories Rx: 50's/35's Rx2: 35's/25's Rx3: 25's/20's MODWOD 1: 20's/15's MODWOD 2: 15's/12's |
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