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WOD Blog
 | Thu, Mar 28 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 2-2-23 | WARM UP 3-28-24 | SKILL WORK 3-28-24 | METCON 3-28-24 |
SHRED 2-2-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-1 min ---- 2x: DB Overhead. Carry-20 m R/L DB High Pull-5 reps R/L DB Strict Press-5 reps R/L DB Suitcase Deadlift-5 reps R/L --- Hip Rotation-20 reps R/L Cat-Cow-10 reps YTW's-10 reps each Alt Scorpion-10 reps Supine Twist-30 secs R/L Downward Dog Foot Tap-10 reps METCON: 10 Rounds For Time: 12 Deadlift 9 Hang Clean 6 STO *Every round stop and perform: Rounds 1 and 6: 25/20 Calorie Row Rounds 2 and 7: 25/20 Calorie Assault Bike Rounds 3 and 8: 25/20 Calorie Ski Rounds 4 and 9: 25/20 Calorie C2 Bike Rounds 5 and 10: 25-10 m Shuttle Runs Sub 29 CAP 35 minutes. Rx+: 135/95 Rx: 50/35 pair OR 115/75 Rx2: 40-45/25 pair OR 95/65 Rx3: 25/20 pair OR 75/55 MODWOD 1: 20/15 pair, Sub 20/15 calories, 20-10 m Shuttle Runs MODWOD 2: 15/12 pair, Sub 15/12 Calories, 15-10 m Shuttle Runs Planned: Thu,Mar28,2024 Thu,Feb2,2023
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