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WOD Blog
 | Thu, Mar 21 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 3-21-24 | SKILL WORK 3-21-24 | METCON 3-21-24 | WARM UP 3-21-24 |
SHRED 3-21-24(Reps, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 2x: 10 Band Pull Apart 10 Band Press 10 Bent Over Pull Apart 10 Passthrough ---- 20 Air Squat 20 Hip Rotation each side 10 Thumbs Up 10 Breaststrokes 5 Spiderman w/ Thoracic Rot R/L 10 Downward Dog Foot Tap ---- Supinated Hang-30 secs ---- Explain workout then warm up movements! METCON 30 ON/30 OFF x 5 Rounds: (25 minutes) Wall Ball Shuttle Run (10 m, touch ground) Hang Clean and Jerk Burpees Pull Ups Rx: 20#/10'-14#/9', 75/55 OR 35/25 DB pair Rx2: 14#/10'-10#/9', 65/45 OR 25/20 DB pair, Sub Jumping CTB Pull Ups Rx3: 14#/10'-10#/9', 20/15 DB pair, Sub Jumping Pull Ups MODWOD 1: 10#/8'-6#/8', 20/15 DB pair, Sub Ring Rows, Sub Bodybuilders MODWOD 1: 10#/8'-6#/8', 15/12 DB pair, Sub Ring Rows, Sub Bodybuilders to Box Planned: Thu,Mar21,2024 Thu,Oct27,2022
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