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WOD Blog
 | Tue, Apr 2 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| SHRED 4-2-24 | METCON 4-2-24 | WARM UP 4-2-24 |
SHRED 4-2-24(Time, Rx2, Rx3) WARM UP: Review rowing form ---- Row-3 minutes Min 1: Easy Min 2: Moderate Min 3: Hard ----- Shuttle Run-2 minutes Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L High Knees-20 m Butt Kickers-20 m ------ COOLDOWN 2 Rounds: Upward Dog-30 secs Downward Dog-30 secs Seated Straddle-1 min ABCON: EMOM x 9 minutes 1. Palloff Press R-10-15 reps 2. Palloff Press L-10-15 reps 3. Russian Twist-20-30 reps (10-25 each way) Aim for control on the palloff press, and use a light weight on the russian twist fully rotating trunk each time. METCON: 3 Rounds For Time: 50 Double Under 40/30 Row Calories 30 Sit Ups (no anchor) 20 m Sled Push 10-10 m Shuttle Runs (touch ground) Goal: Sub 18, CAP 23 minutes. Rx: 135/90 sled Rx2: 135/90 Sled, Sub 100 Singles Rx3: 90/70 Sled, Sub 50 Singles MODWOD 1: 70/50 Sled, Sub 50 Plate Taps, Anchored Sit Up MODWOD 2: 70/50 Sled, Sub Plate Taps, Assisted Sit Ups Sub: 40/30/20/10/5 rep scheme (30/25 calories)
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