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WOD Blog
 | Fri, May 24 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 5-24-24 | WEIGHTLIFTING 5-24-24 | WARM UP 5-24-24 | METCON 5-24-24 |
SHRED 5-24-24(Time, Rx2, Rx3) WARM UP: Set up sleds! --- 200 m Run OR 1 min Shuttle Run --- 30 ON/15 OFF x 2 High Knees Bodybuilder Air Squat Alt Scorpion --- 200 m Run OR 1 min Shuttle Run --- 90-90's-10 reps Frog Pose-30 secs Praying Pose-30 secs Downward Dog-30 secs --- 100 m Sprint --- Begin workout --- METCON 2 minutes ON x 4 total rounds: 200 m Sprint ---- 10/7 Calorie Row 10 Bodybuilder Tuck Jump ---- 200 m Sprint ---- 20 Jump Squat 20 m Sled Push Score=total working time Rx: 90/70 Sled Rx2: Same as Rx today Rx3: 150 m Sprint, 10 Bodybuilder (no tuck jump), 15 Jump Squat, 70/50 MODWOD 1: 100 m Sprint, 7 Bodybuilder, 15 Air Squat + 10 m Push (70/50) MODWOD 2: 300 m Bike Erg, 7 Bodybuilder to Box, 7/5 Calorie Row, 70/50 Sled (10 m), Sub 12 Air Squats |
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