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WOD Blog
 | Mon, Dec 16 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 12-16-24 | WARM UP 12-16-24 | WEIGHTLIFTING 12-16-24 | METCON 12-16-24 |
SHRED 12-16-24(Reps, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 2x: 20 m DB OH Carry R/L 5 DB Strict Press R/L 5 DB High Pull R/L 5 Cat-Cow each way 5 Swimmers 10 Downward Dog Foot Tap ---- COOLDOWN Puppy Dog-1 min R/L Twisted Cross-1 min R/L Thread the Needle-1 min R/L Downward Dog-1 min Reverse Shoulders-1 min METCON 10-2 min Rounds/1 min REST b/t rounds: 250/200 m Row w/ time remaining AMRAP: Rounds 1 and 5: Dumbbell Push Press Rounds 2 and 6: Toes to Bar Rounds 3 and 7: Burpees Rounds 4 and 8: Ski Calories Rounds 5 and 10: Dumbbell Bench Press *Swap placement of ski and toes to bar as needed to share equipment. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Hanging Leg Raise Rx3: 20/15 pair, Sub KTC MODWOD 1: 15/12 pair, 200/150 Row, Sub Lying Toes to Bar MODWOD 2: 12/10 pair, 175/125 Row, Sub Lying Toes to Bar Planned: Mon,Dec16,2024 Mon,Dec4,2023
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