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WOD Blog
 | Mon, Dec 2 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 12-2-24 | WARM UP 12-2-24 | WEIGHTLIFTING 12-2-24 | METCON 12-2-24 |
SHRED 12-2-24(Reps, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 minutes 1. Box Step Up 2. Air Squat 3. Alt DB Hang Clean and Jerk (light) 4. 1 inchworm + 4 Shoulder Tap 5. Hip Rotation (switch halfway) 6. Cat-Cow 7. Thumbs Up/Breaststrokes 8. Samson Stretch+Hammy R 9. Samson Stretch+Hammy L 10. Praying Pose/Downward Dog ---- COOLDOWN Single Leg Saddle-1 min R/L Puppy Dog-1 min Thread the Needle-1 min R/L Twisted Cross-1 min R/L Seated Forward Fold-1 min METCON 25 min AMRAP: 10 Pull Ups 15 Push Ups 20 Air Squat 10 Alt DB Hang Clean and Jerk 15 Sit Ups (no anchor) 20 Box Jumps Goal: 375+ reps (finishing round 4, on push ups round 5. Rx: 50/35, 24''/20'' Rx2: 35/25, 24''/20'', Step Ups allowed, Sub ring Rows, Incline Push Ups Rx3: 25/20, 20''/16'', Step Ups allowed, Sub Ring Rows, Incline push Ups MODWOD 1: 20/15, 20''/16'', Step Ups allowed, Sub ring Rows, Incline Push Ups, Sub 8-12-16 rep scheme, Anchored Sit Ups MODWOD 2: 15/12, Sub Plate Step Ups, Sub Ring Rows, Incline Push Ups, Sub 6-10-12 rep scheme, Assisted Sit Ups or Lying Toes to Bar Planned: Mon,Dec2,2024 Mon,Nov27,2023
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