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WOD Blog
 | Thu, Apr 24 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SKILL WORK 04-24-25 | METCON 04-24-25 | WARM UP 04-24-25 |
SKILL WORK 04-24-25(Reps) 15 Minutes Bar Muscle Up Work Rx+: TEST MAX conescutive reps, then perform 3x50% of max reps. Rx: Accumulate 5-8 sets of 1-5 reps, working techinque, REST as needed to perform quality sets Rx2: (if you have 8+ strict pull up) Sub 3-5x: 10 Lying Banded Pull Over 5 Big Kip Swings 3 One Leg Jumping Bar Muscle Up REST 1-2 minute *OR work with coach to determine specific drills for you! Rx3: Sub 3-5 Sets: 5-8 Strict Pull Up 5-8 Strict Dip OR Push Ups (assisted as needed) REST 1-2 minutes MODWOD 1: Sub 3-5 Sets: 8-12 Lat Pull Down 8-12 Assisted Push Up REST 1-2 minutes
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