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WOD Blog
 | Fri, Apr 19 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 4-19-24 | WARM UP 4-19-24 | WEIGHTLIFTING 4-19-24 | METCON 4-19-24 |
SHRED 4-19-24(Time, Rx2, Rx3) Shuttle Run-2 minutes Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m ea/s High Knees-20 m Butt Kickers-20 m ---- 2x: Plate Overhead Carry-40 m Plate Ground to Overhead-10 reps Plate Rotation-10 reps R/L Inchworm + Upward Dog-3 reps Swimmers-5 reps Downward Dog Foot Tap-10 reps ---- COOLDOWN Modified Hurdlers Stretch-1 min R/L Twisted Cross-1 min R/L Calf Stretch on Rig-1 min R/L THEN 30 secs of each SKILL WORK 15 minutes: 3-5 Sets: Single Arm Push Press-8-10 reps per side Crossbody Suitcase Deadlift-8-10 reps each side Dumbbell Flutters x 50 reps Side Plank w/ Hip Dip x 10 reps each side METCON: Every 3 minutes x 6 sets: Rounds 1, 3, 5 150 m Run 15 Toes to Bar AMRAP Box Jump Rounds 2, 4, 6: 150 m Run 15 American Swings AMRAP DB Push Press *NO rest between rounds Rx+: 24''/20'', 53/35, 50's/35's Rx: 24''/20'', 53/35, 35/25's Rx2: 24''/20'' Step Ups OR 20''/16'' Box Jumps, 35/26, 25/20's, Sub Hanging Leg Raise OR 10 Toes to Rings Rx3: 20''/16', Step Ups Allowed, 26/20, 20/15 pair, Sub KTC MODWOD 1: 20''/16'' Step Ups Allowed, 26/20 Russian Swing, 15/12 pair, Sub Lying Toes to Bar, Sub 100 m Runs MODWOD 2: Plate Step Ups, 20/15 Russian Swing, 12/10 pair, Sub Lying Toes to Bar, 100 m Runs OR 200 m Bike Erg
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