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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 10 2024 |  |
12.10.24(Time) Warm up 2 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions Skill/Strength Deadlift 6 sets of 6 reps @ – RPE 7-8 RPE *Rest 1:00b/t sets Strict Pull-Ups 6 sets of 6 reps @ – RPE 7-8 RPE *Rest 1:00 b/t sets Seated Neutral Grip Cable or banded Row 4 sets: 10 reps - RPE 7 *Rest 1:00 b/t sets Lat Pulldowns – Neutral Close Grip 4 sets: 10 reps - RPE 7 *Rest 1:00 b/t sets Seated Tricep DB French Press 4 sets: 10 reps - RPE 7 *Rest 1:00b/t sets Single Arm DB Kickback 4 sets: 10 reps (each side) - RPE 7 *Rest 1:00 b/t sets Conditioning 4 Rounds 10 Barbell Deadlift @ moderate weight – 10 Strict Pullups @ Moderate weight – 10 Seated Neutral Grip Cable Row @ moderate weight 10 Seated Tricep DB French Press @ moderate weight |
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