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WOD Blog
 | Fri, Jan 3 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 01-03-25 | WARM UP 01-03-25 | WEIGHTLIFTING 01-03-25 | METCON 01-03-25 |
SHRED 01-03-25(Reps, Rx2, Rx3) WARM UP: 2x: DB Overhead Carry-20 m R/L DB Strict Press-5 reps R/L DB High Pull-5 reps R/L DB Goblet Squat-5 reps DB Suitcase Deadlift-5 reps R/L DB Plank Pull Through-10 reps ---- Band Pull Apart-20 reps Bent Over Pull Apart-10 reps Underhand Pull Apart-10 reps Band Passthrough-10 reps STRENGTH WORK Alt EMOM x 12 minutes 1. Seated Dumbbell Strict Press-10-12 reps 2. Strict Chin Up-8-10 reps 3. REST METCON 9 min AMRAP: Wall Ball-12 reps Dumbbell Hang Powerclean-9 reps REST 1 minute DB Thruster-9 reps DB Deadlift-12 reps Goal: 252+ reps (12+ rounds) Rx: 20#/10'-14#9', 50/35 pair Rx2: 14#/10'-10#/9', 35/25 pair Rx3: 14#/10'-10#/9', 25/20 pair MODWOD 1: 10#/8'-6#/8', 20/15 pair MODWOD 2: 10#/8'-6#/8', 15/12 pair
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