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WOD Blog
 | Fri, Jan 10 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 01-10-25 | WARM UP 01-10-25 | METCON 01-10-25 | WEIGHTLIFTING 01-10-25 |
SHRED 01-10-25(Reps, Rx+, Rx2, Rx3) WARM UP: Ski-20/15 Calories --- Plate Ground to Overhead-20 reps Plate Overhead Press-15 reps Plate Row-15 reps Plate Rotation-10 reps R/L Plate Bus Driver-10 reps Plate Plank Walk Over-10 reps ---- Upper Windmill- reps R/L Alt Snow Angel-10 reps Downward Dog Foot Tap-10 reps ---- Supinated Hang-20 secs Scap Pull-5 reps Strict Pull Up-3 reps METCON Interval Chipper 30 secs ON/30 secs OFF x 30 minutes for MAX reps: Calorie Ski-12/9 Calories Dumbbell Hang Clean-12 reps Hand Release-Burpee-12 reps Double DB snatch-12 reps Calorie Assault bike-12/9 Calories Pull Up-12 reps Dumbbell Push Press-12 reps Rx+: 50's/35's Rx2: 35's/25's, Sub Ring Rows Rx3: 25's/20's, Sub Ring Rows MODWOD 1: 20's/15's, Sub Incline Push Ups MODWOD: 15's/12's, Sub Ring Rows, 12 reps of everything, 12/9 Calories |
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