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WOD Blog
 | Tue, Apr 30 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 4-30-24 | WARM UP 4-30-24 | SKILL WORK 4-30-24 | METCON 4-30-24 |
SHRED 4-30-24(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 2 sets: Row Calories Step Up Band Good Morning ---- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Single Leg Glute Bridge-10 reps each side Upward Dog-30 secs Downward Dog-30 secs ---- COOLDOWN Single Leg Saddle-1 min R/L Modified Hurdlers Stretch-1 min R/L Calf Stretch on Rig-1 min R/L METCON 3 Rounds For Time: 30/25 Calorie Row 30 Sit Up (anchor allowed) 30 DB Deadlift 30 Box Jump 30 m Sled Push Goal: Sub 28, CAP 34 minutes Rx: 50/35 pair, 24''/20'', 90/70 Rx2: 35/25 pair, 24''/20'' Step Ups Allowed, 90/70 Rx3 :25/20 pair, 20''/16'' Step Ups Allowed, 70/50 MODWOD 1: 20/15 pair, 20''/16'', Step Ups Allowed, 70/50, Sub 25 reps of each, 25/20 calories, 20 m sled push MODWOD 2: 15/12 pair, Plate Step Up, 20 reps of each, 20/15 calories, 20 m Sled Push (70/50)
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