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WOD Blog
 | Mon, Apr 8 2024 |  |
 | Happy Birthday: Sandra D |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 4-8-24 | WARM UP 4-8-24 | WEIGHTLIFTING 4-8-24 | METCON 4-8-24 |
SHRED 4-8-24(Reps, Rx2, Rx3) WARM UP: Review rowing form then: 1 min slow (practicing form) 2 mins moderate ---- Box Step Up-2 minutes ---- Hip Rotation-20 reps R/L Swimmers-5 reps Samson Stretch-30 secs each side Glute Bridge-15 reps Praying Pose-30 secs Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN 2x: Single Leg Saddle-1 min ea/s Modified Hurdlers Stretch-1 min ea/s METCON 30 min AMRAP: 300 m Row (count as 30 reps) 15 Box Jumps 30 Sit Ups (anchor allowed) 15 Deadlift 30 Walking Lunges 15 Toes to Bar 30 Air Squat Rx: 24''/20'', 185/125 OR 70/50 DB pair Rx2: 24''/20'' Step Ups Allowed, 155/105 OR 50/35 pair, Sub Hanging Leg Raise OR Toes to Rings Rx3: 20''/16'', Step Ups Allowed, 125/85 OR 35/25 pair, Sub KTC MODWOD 1: 20''/16'', Step Ups Allowed, 95/65 OR 25/20 pair, Sub Reverse Lunges (assisted as needed), Sub Lying Toes to Bar MODWOD 2: Sub Plate Step Up, 45/35 OR 20/15 pair, Sub Air Squat for lunges, and omit air squats at the end. Sub Lying Toes to Bar
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