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WOD Blog
 | Tue, Apr 9 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 4-9-24 | METCON 4-9-24 | WARM UP 4-9-24 |
SHRED 4-9-24(Reps, Rx+, Rx2, Rx3) Shuttle Run-2 minutes --- 2x: Plate Overhead Carry-40 m Plate Ground to Overhead-10 reps Plate Rotation-10 reps (5 R/L) Plank Plate Walkover-10 reps --- Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Downward Dog Foot Tap-10 reps --- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Downward Dog-1 min SKILL WORK 12 Minutes: *Work up to a HEAVY 4 per arm on DB Snatch *Accumulate 2 minutes of an L-Sit *If you finish early perform some drop sets of DB snatch 10% lighter than your heavy. METCON 18 min AMRAP: 2-4-6-8-10-12 etc. Devil Press Bike Calories V-Up Shuttle Run* *Shuttle Run is open standard. 25 feet down, touch ground, 25 feet back, touch ground=1 REP. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Lemon Squeeze Rx3: 20/15 pair, Sub Lemon Squeeze MODWOD 1: Sub Bodybuilder to Overhead 15/12, Sub Assisted Lemon Squeeze, no touch on runs MODWOD 2: Sub Double DB snatch (12/10), Sub Lying Toes to Bar, Sub Bike Calories as needed Planned: Tue,Apr9,2024 Thu,Oct26,2023
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