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WOD Blog
 | Tue, May 14 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 5-14-24 | WARM UP 5-14-24 | SKILL WORK 5-14-24 | METCON 5-14-24 |
SHRED 5-14-24(Time, Rx2, Rx3) WARM UP: 20 Air Squat 100 m Run 20 Light DB Deadlift 100 m Run 20 Alt Lunges 100 m Run ---- Band Lat Walk-15 steps each way Banded Glute Bridge-15 reps Samson Stretch-30 secs R/L Praying Pose to Hammy-30 secs back and forth ---- COOLDOWN Couch Stretch-1 min R/L Pigeon Pose-1 min R/L Single Leg Forward Fold-1 min R/L STRENGTH WORK: 15 min AMRAP: Heels Elevated Goblet Squat w/ Pulse-12 reps DB Romanian Deadlift 1.5 reps-12 reps Hollow Hold-30 secs REST 30 secs-1 min METCON: 4 Rounds For Time: 20 Jump Lunges 20 m Sled Push 200 m Sprint REST 2 minutes Goal: Sub 14, CAP 19 minutes, FULL effort each round. Rx: 135/90 Sled Rx2: 90/70 Sled Rx3: 90/70 Sled, Sub Regular Lunges MODWOD 1: 70/50 Sled, Sub Reverse Lunges, 150 m Run MODWOD 2: 70/50 Sled, Sub Step Ups for Lunges, 100 m Run
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