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WOD Blog
 | Tue, Mar 5 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 3-5-24 | WARM UP 3-5-24 | SKILL WORK 3-5-24 | METCON 3-5-24 |
SHRED 3-5-24(Time, Rx+, Rx2, Rx3) WARM UP Shuttle Run-2 minutes Straight Leg Kick-20 m Toe Walk-20 m Grapevines-20 m Skips-20 m Butt Kickers-20 m ---- 90-90 Hip Rotation-10 reps Upward Dog w/ Forearm Stretch-30 secs Post Up Lat Stretch-30 secs Calf Stretch on Rig-30 secs R/L ---- COOLDOWN 2x: Modified Hurdlers Stretch-1 min R/L Pigeon Pose-1 min R/L Calf Stretch on Wall-30 secs R/L METCON 10 Rounds For Time: 5 Shuttle Runs (open standard) 10/7 Calorie Row *After Rounds 1, 3, 5, 7, 9 40 m Farmers Carry *After Rounds 2, 4, 6, 8, 10 20 m Sled Push Goal: Sub 22, CAP 27 minutes. Rx+: 70/53 pair, 90/70 Rx: 50/35 pair, 90/70 Rx2: 35/25 pair, 90/70 Rx3: 35/25 pair, 70/50 MODWOD 1: 25/20 pair, 70/50 MODWOD 2: 20/15 pair, 70/50, Sub 8 rounds
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