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WOD Blog
 | Thu, Apr 25 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 4-25-24 | WARM UP 4-25-24 | METCON 4-25-24 | CORE CON (FIRST) 4-25-24 |
SHRED 4-25-24(Time, Rx2, Rx3) WARM UP: EMOM x 4: Bike or Row Step Up Plate Ground to Overhead Inchworm Into Upward Dog ---- Cat-Cow-10 reps Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Downward Dog-30 secs METCON 3 Rounds For Time: 20/15 Calorie Bike 20 Pull Up 20 Box Jump Goal: Sub 12. Into: Minutes 16-32: 3 Rounds For Time: 20/15 Calorie Row 20 Push Ups 20 Alt DB Snatch Goal: Sub 12. Score=total working time Rx: 24''/20'', 50/35 Rx2: 24''/20'', Step Ups Allowed, 25/25. Sub Ring Row, Sub Incline Push Up, Sub Ring Row Rx3: 20''/16'', Step Ups Allowed, 25/20, Sub Ring Row, Sub Incline Push Up, Sub Ring Row MODWOD 1: 20''/16'', Step Ups Allowed, 20/15, Sub Ring Row, Sub Incline Push Up, Sub Ring Row, Sub 15 reps of each 15/12 Calories MODWOD 2: Sub Plate Step Up, 15/12, Sub Ring Row, Sub Incline Push Up, Sub Ring Row, Sub 12 reps of each 12/9 Calories
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