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WOD Blog
 | Fri, Mar 22 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-22-24 | WEIGHTLIFTING 3-22-24 | METCON 3-22-24 | WARM UP 3-22-24 |
SHRED 3-22-24(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Step Ups Reverse Lunges Bodyweight Good Morning ---- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Supine Leg Swing-10 reps Glute Bridge-10 reps Downward Dog-30 secs METCON 3 Rounds For Time: 20/15 Calorie Ski 20 Box Jump 20 Kettlebell Deadlift (pair) REST 2 minutes 3 Rounds For Time: 20/15 Assault Bike Calories 20 Goblet Reverse Lunges 20 m Sled Push Sub 26, CAP 32 minutes. Rx: 53/35 pair, 53/35 for Goblet Lunge, 135/90, Sled, 24''/20'' Rx2: 35/26 pair, 35/26 for Goblet Lunge, 90/70, Sled, 24''/20'' Step Ups Allowed Rx3: 26/20 pair, 26/20 for Goblet Lunge, 90/70 Sled, 20''/16'' Step Ups Allowed MODWOD 1: 26/20 pair, no weight for lunges, 70/50 Sled, 20''/16'', Step Ups Allowed, 15 reps of each MODWOD 2: 20/15 DB pair, no weight for lunges, 70/50, Plate Step Ups, 12 reps of each Planned: Fri,Mar22,2024 Fri,Oct28,2022
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