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WOD Blog
 | Mon, May 13 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 5-13-24 | WARM UP 5-13-24 | METCON 5-13-24 | WEIGHTLIFTING 5-13-24 |
SHRED 5-13-24(Distance, Rx2, Rx3) WARM UP: Review rowing stroke THEN ---- EMOM x 8 minutes 1. Calorie Row 2. Plate Ground to Overhead 3. Band Lateral Raise R 4. Band Lateral Raise L 5. Band Pull Apart/Passthrough 6. Inchworm/Cat Cow 7. Quadruped Thor Rot (switch halfway) 8. Alt Scorpion ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Puppy Dog-1 min R/L Twisted Cross-1 min R/L Thread the Needle-1 min R/L Modified Hurdlers Stretch-1 min R/L METCON 24 minutes: Row for MAX meters *Every 3 minutes stop and perform: Rounds 1, 3, 5, 7: 10 Burpees 10 Toes to Bar Rounds 2, 4, 6 8: 15 American Swing 10 DB Push Press (pair) At 3-2-1 go start with burpees Rx: 53/35, 50/35 Rx2: 35/26, 35/25, Sub Hanging Leg Raise Rx3: 26/20, 25/20, Sub 8 Burpees, Sub KTC MODWOD 1: 26/20 Russian Swing, 20/15, Sub 7 Bodybuilders MODWOD 2: 20/15 Russian sWing, 15/12, Sub Bodybuilder to Box, Sub 7 reps for all 10 rep movements, 12 reps for 15 rep movements
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