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WOD Blog
 | Mon, Jan 20 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 01-20-25 | WARM UP 01-20-25 | WEIGHTLIFTING 01-20-25 | METCON 01-20-25 |
SHRED 01-20-25(Reps, Rx2, Rx3) WARM UP Shuttle Run-2 minutes Lateral Plank Walk-10 m each arm Bear Crawl-20 m ---- Band Pull Apart-20 reps Bent Over Pull Apart-10 reps Band Passthrough-10 reps ---- Cat-Cow-10 reps Bird Dog-10 reps Swimmers-5 reps Downward Dog-30 secs STRENGTH WORK 15 Minutes: 3-5 Sets: A1. Dumbbell Bench Press-8-12 reps A2. DB Row-8-12 reps per arm REST 1-2 minutes *Looking to go heavier than last week on 2-3 sets. Last week of this strength work. **Aiming to have 0-1 reps in reserve on 1-2 of the sets. METCON 90 secs ON/1 min OFF x 6 sets: 10 Devil Press AMRAP Assault Bike Calories Rx: 25/20 pair Rx2: 20/15 pair Rx3: Sub 8 Devil Press 20/15 pair MODWOD 1: Sub 8 Burpees MODWOD 2: Sub 8 Bodybuilders |
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