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WOD Blog
 | Mon, Mar 4 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-4-24 | WARM UP 3-4-24 | WEIGHTLIFTING 3-4-24 | METCON 3-4-24 |
SHRED 3-4-24(Reps, Rx2, Rx3) 30 ON/15 OFF x 2 sets: Step Ups Plate Ground to Overhead Plate Squat Inchworm + Upward Dog ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Spiderman + Thor Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Couch Stretch-1 min R/L Modified Hurdlers Stretch-1 min R/L Saddle-1 min Seated Straddle-1 min METCON 10 minute AMRAP: 20 Wall Ball 20 American Swings REST 1 minute 10 minute AMRAP: 30-20-10: Jump Lunge Pull Up *If you finish go back to the 30's. REST 1 minute 10 min AMRAP: 2-4-6-8-10-12 etc. Box Jump Over Single Arm Devil Press Rx: 20#/10'-14#/9', 53/35, 50/35, 24''/20'' Rx2: 14#/10'-10#/9', 35/26, 35/25, 20''/16'', Sub ring Rows Rx3: 14#/10'-10#/9', 26/20, 25/20, 20''/16'' Step Overs Allowed, Sub Ring Rows MODWOD 1: 10#/8'-6#/8', 26/20 (Russian Swing), Sub Bodybuilders, 20''/16'' Step Overs Allowed, Sub Ring Rows, Sub Reverse Lunges MODWOD 2: 10#/8'-6#/8', 20/15 (Russian Swing), Sub Air Squats for Lunges, Sub Plate Step Overs, Sub Bodybuilder to Box, Sub Ring Rows
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