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WOD Blog
 | Fri, Apr 12 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 4-12-24 | WARM UP 4-12-24 | WEIGHTLIFTING 4-12-24 | METCON 4-12-24 |
SHRED 4-12-24(Reps, Rx+, Rx2, Rx3) Run-150 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m High Knees-20 m Butt Kickers-20 m ---- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Side Plank-20 secs each side Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the needle-1 min R/L Calf Stretch-1 min R/L METCON 2 mins ON/1 min OFF x 8 sets: 200 m Run AMRAP w time remaining Rounds 1 and 5: Hang Powerclean Rounds 2 and 6: STO Rounds 3 and 5: Pull Up Rounds 4 and 8: Burpees Rx+: 115/75 OR 50/35 pair Rx: 75/55 OR 35/25 pair Rx2: 65/45 OR 25/20 pair, Sub Ring Rows Rx3: 45/35 OR 20/15 pair, Sub Ring Rows MODWOD 1: 20/15 pair, Sub Ring Rows, Sub Bodybuilders, 150 m Run MODWOD 2: 15/12 pair, Sub Ring Rows, Sub Bodybuilder to Box, Sub 100 m Run OR 200 m Bike Erg
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