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WOD Blog
 | Tue, Dec 3 2024 |  |
| SHRED 12-3-24 | WARM UP 12-3-24 | METCON 12-3-24 | SKILL WORK 12-3-24 |
SHRED 12-3-24(Reps, Rx2, Rx3) 1 min ON/30 secs Transition Shuttle Run Row Bike shuttle Run ---- Hip Rotation-20 reps R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-15 reps Downward Dog-30 secs ---- COOLDOWN Modified Hurdlers Stretch-1 min R/L Upward Dog-30 secs Seated Straddle-1 min Upward Dog-30 secs Butterfly-1 min Downward Dog-30 secs METCON 2 mins ON/1 min OFF x 10 rounds: Rounds 1, 3, 5, 7, 9 12/9 Calorie C2 Bike 12 DB Deadlift AMRAP Shuttle Run (10 m distance, touch ground) Rounds 2, 4, 6, 8, 10: 12/9 Calorie Row 6 Burpee Over Rower AMRAP Shuttle Run (10 m distance, touch ground) Score=shuttle run 10 m=1 rep Goal: Push the pace on buy in movements. Match reps each round! Rx: 50/35 pair Rx2: 35/25 pair Rx3: 25/20, Sub 10 DB Deadlift, 5 Regular burpees MODWOD 1: 20/15, Sub 10 DB Deadlift, 10/7. Calories, 5 Bodybuilders MODWOD 2: 15/12, Sub 8 DB Deadlift 8/6 Calories, 5 Bodybuilder to Box Planned: Tue,Dec3,2024 Tue,Nov28,2023
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