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WOD Blog
 | Thu, Apr 16 |  |
| METCON 04-16-26 | WARM UP 04-16-26 | CORE WORK (FIRST) 04-16-26 |
METCON 04-16-26(Time, Rx2, Rx3) FOR TIME: Bike-50/40 Calories Hang Powersnatch-50 reps Box Jump-50 reps Pull Up-50 reps Push Up-50 reps Row-50/40 Calories *Swap bike/row placement as needed to share machines. Goal: Sub 19, CAP 24 minutes Rx: 75/55, 24''/20'' Rx2: 65/45, 24''/20'' Step Ups OR 20''/16'' Box Jumps, Ring Rows, Incline Push Ups Rx3: 45/35, 20''/16'' Step Ups, Ring Rows, Incline Push Ups MODWOD 1: 20/15 DB Snatch, 20''/16'' Step Ups, Ring Rows, Incline Push Ups, 40/30 Calories MODWOD 2: 15/12 DB snatch, Plate Step Ups, Ring Rows, Incline Push Ups, 40/30 calories, 40 reps of each
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