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WOD Blog
 | Thu, Jan 16 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| SHRED 01-16-25 | WARM UP 01-16-25 | SKILL WORK 01-16-25 | METCON 01-16-25 |
SHRED 01-16-25(Reps, Rx2, Rx3) Shuttle Run-2 minutes --- EMOM x 8 (2 sets) Air Squat Band Lateral Walk Band Glute Bridge Hollow Hold x 30 secs STRENGTH WORK 5 Minute Warm Up ---- Every 3 minutes x 4 sets: A1. Deadlift-5-5-5-5 A2. L-Sit Hold-20-30 secs accumulated *Looking to beat last week on at least two sets. METCON 1 min ON/1 min OFF x 8 sets: Rounds 1, 3, 5, 7: Dumbbell Deadlift-15 reps Jump Squat AMRAP Rounds 2, 4, 6, 8: Sled Push-20 m Assault Bike-AMCAP Rx: 50's/35's, 90/70+DB's Rx2: 35's/25's, 90/70+DB's Rx3: 25'/20's, 90/70+DB's MODWOD 1: 20's/15's, 70/50, 12 DB Deadlift, 20 m Sled Push (no extra weight), Sub air squats MODWOD 2: 15's/'12's, 70/50, 10 DB Deadlift, 10 m Sled Push (no extra weight) Sub air squats
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