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WOD Blog
 | Fri, Feb 2 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| SHRED 2-2-24 | WARM UP 2-2-24 | WEIGHTLIFTING 2-2-24 | METCON 2-2-24 |
SHRED 2-2-24(Time, Rx2, Rx3) 45 ON/15 OFF x 9 minutes 1. Row Calories 2. Reverse Lunges 3. KB Sumo Deadlift (light) 4. Hip Rotation (switch halfway) 5. Spiderman to Hammy R 6. Spiderman to Hammy L 7. Glute Bridges 8. Praying Pose 9. Downward Dog ---- COOLDOWN 2x: Single Leg Saddle-1 min R/L Seated Straddle-1 min METCON FOR TIME: 30-20-10: Assault Bike Calories Lemon Squeeze Jump Lunge Calorie Row KB Sumo Deadlift *After each round 40 m sled Push *Women perform 25-15-10 Calories Goal: Sub 23, CAP 27 minutes. Rx: 70/53, 90/70 Rx2: 53/35, 90/70 Rx3: 53/35, 70/50, Sub Regular Lunges MODWOD 1: 35/26, 70/50 x 30 m, Sub Reverse Lunges MODWOD 2: 26/20, 70/50 x 20 m, Sub Step Ups, Sub 21-15-9 rep scheme
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