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WOD Blog
 | Thu, May 16 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| METCON 5-16-24 | SHRED 5-16-24 | WARM UP 5-16-24 |
METCON 5-16-24(Time, Rx2, Rx3) For Time: 800 m Run 40 Med Ball Sit Ups 40 Sledges ---- 80 Double Unders 40/30 Ski Calories 40 Russian Twist (Med Ball) ---- 800 m Run 40 V-Ups 40 Hand to Hand Russian Swing ---- 80 Double Unders 40 Bicycle Crunch (each leg 80 total) 40/30 Calorie Row Goal: Sub 27, CAP 33 minutes *Swap placement of 3 movement segments to share equipment. Just follow the order. Rx: 20#/14#, 53/35 Rx2: 14#/10#, 35/26, Sub 120 Singles, Sub Lemon Sqeeze Rx3: 10#/6#, 35/26 Russian Swing OR 26/20 Hand to Hand Swing, Sub 80 Singles, Sub Lemon Squeeze MODWOD 1: No weight, 26/20 Russian Swing, Sub 600 m Run, 30/25 Calories, Anchored Sit Up, Sub 80 Plate Taps, Sub Lying Leg Raise MODWOD 2: No weight, 20/15 Russian Swing, Sub 400 m Run OR 1200 m Bike Erg, Assisted Sit Up, 25/20 Calories, Sub Lying Knee Raise
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