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WOD Blog
 | Fri, Apr 5 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 4-5-24 | WEIGHTLIFTING 4-5-24 | WARM UP 4-5-24 | METCON 4-5-24 |
SHRED 4-5-24(Time, Rx+, Rx2, Rx3) 45 ON/15 OFF x 4 minutes Bike Air Squat Russian Swing BW Lunge ---- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-15 reps Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Saddle-1 min R/L Pigeon-1 min R/L Seated Forward Fold-1 min LOWER STRENGTH WORK 15 Minutes: 3-4 Sets: 12 Heels Elevated 1 and a quarter Goblet Squat 12 Dumbbell Romanian Deadlift 12 Sissy Squats (assisted) 12 Rower Hamstring Curls REST 1-2 minutes Focus on quality and using loading/modifications that make the movements challenging but with proper form! METCON: 4 Rounds For Time: 30 Walking Lunge 30 Russian Swing 15/12 Bike Calories 60 m Farmers Carry Goal: Sub 18, CAP 22 minutes. Rx+: 70/53 for both swing and farmers carry (pair) Rx. 53/35 for both swing and farmers carry (pair) Rx2: 35/26 for both swing and farmers carry (pair) Rx3: 26/20 for swing, 35/25 for farmers carry MODWOD 1: 20/15 for swing, 25/20 for farmers carry MODWOD 2: 20/15 for Swing, 20/15 for farmers carry, 3 rounds
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