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WOD Blog
 | Tue, Feb 13 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 2-13-24 | WARM UP 2-13-24 | METCON 2-13-24 | SKILL WORK 2-13-24 |
SHRED 2-13-24(Reps, Rx2, Rx3) Shuttle Run-2 minutes Straight Leg Kick-20 m Walking Lunge-20 m Butt Kickers-20 m ---- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Hip Bridge March-20 reps Praying Pose-30 secs Downward Dog-30 secs --- COOLDOWN Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Saddle-1 min Seated Straddle-1 min ABCON 10-12 minutes: Durante's Core: 5 Rounds: 10 Hollow Rocks 10 V-Ups 10 Tuck Ups (lemon squeeze) 10 second Hollow Hold 1 min REST Sub Lying Leg Raises for V-Ups as needed, and tuck knees on hollow body movements as needed. METCON 2 mins ON/1 min OFF x 6 sets Rounds 1, 3, 5: 16 Wall Ball 8 Shuttle Run* AMRAP Wall Ball Rounds 2, 4, 6: 8 D-Ball Over Shoulder 16 Goblet Lunge AMRAP D-Ball Over Shoulder *Shuttle Runs are open standard, 25 feet down, 25 feet back=1, touch ground) Score=AMRAP movements Rx: 20#/10'-14#/9', 75/50, 53/35 Rx2: 14#/10'-10#/9', 75/50, 35/26 Rx3: 14#/10'-10#/9', 50/35, 20/15 MODWOD 1: 14 reps 10#/8-6#/8', 7 reps 50/35, Sub 12 Reverse Lunges MODWOD 2: 12 reps, 10#/8'-6#/8', 6 reps, 35/20, Sub 12 Step Ups
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