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WOD Blog
 | Mon, Jan 27 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 01-27-25 | WARM UP 01-27-25 | WEIGHTLIFTING 01-27-25 | METCON 01-27-25 |
SHRED 01-27-25(Reps, Rx2, Rx3) WARM UP: Ski-20/15 Calories --- KB Deadlift-15 reps Goblet Squat-15 reps Russian Swing-15 reps Reverse Lunge-20 reps --- Inchworm + Upward Dog-5 reps Alt Snow Angel-10 reps Alt Scorpion-10 reps Glute Bridge-10 reps Praying Pose to Hammy-5 reps ---- Scap Pull-10 reps 30 min AMRAP: Walking Lunge-30 reps Ski-15/12 Calories Pull Up-15 reps Burpee to Target (pull up bar)-15 reps Dumbbell Deadlift-15 reps Dumbbell Front Squat-15 reps Goal: 5+ rounds (525+ 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 Ring Rows, Bodybuilders, Sub 80 Reverse Lunges MODWOD 2: 15's/12's, Sub Ring Rows, Bodybuilder to Box, Sub Step Up x 80 reps |
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