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WOD Blog
 | Tue, Mar 12 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 3-12-24 | SKILL WORK 3-12-24 | METCON 3-12-24 | WARM UP 3-12-24 |
SHRED 3-12-24(Time, Rx2, Rx3) Shuttle Run-2 minutes Straight Leg Kick-20 m Toe Walk-20 m Grapevines-20 m R/L Skips-20 m Butt Kickers-20 m ---- 30 ON/15 OFF x 2 Russian Swing Goblet Squat Hip Rotation (switch halfway) Glute Bridge ---- Samson Stretch-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs METCON FOR TIME: 1-2-3-4-5-6-7-8-9-10: Deadlift Front Squat *Between rounds: 10 Shuttle Runs (10 m=1 rep, touch ground) 10/7 Calorie Bike Goal: Sub 22, CAP 27 minutes. Rx: 50/35 pair OR 135/95 Rx2: 35/25 pair OR 115/75 Rx3: 25/20 pair OR 75/55 MODWOD 1: 20/15 pair, Sub 8 Shuttle Runs MODWOD 2: 15/12 pair, Sub 8 Shuttle Runs, cut off Round of 10.
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