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WOD Blog
 | Mon, Jun 3 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 6-3-24 | WEIGHTLIFTING 6-3-24 | WARM UP 6-3-24 | METCON 6-3-24 |
SHRED 6-3-24(Time, Rx2, Rx3) 2 Rounds: 200 m Run 15 Plate Ground to Overhead 5 Burpees 10 Alt Lateral Skaters --- Spiderman w/ Thoracic Rot-5 reps R/L Down Dog w/ Calf Stretch-20 secs R/L --- 2 Rounds: 200 m Row 5 Lateral Burpee Over Rower *Round 1-Feel out stroke, mod pace *Round 2-A little quicker METCON For Total Working Time: Minutes 0-15: 600-400-200 m Row 30-20-10 Lateral Burpee Over Rower REST w/ time remaining Minutes 15-30: 600-400-200 m Run 60-40-20 American Swing Goal: Sub 24 working time (12 each couplet) Rx: 53/35 Rx2: 35/26 Rx3: 26/20, Sub Regular Burpee MODWOD 1: 26/20 Russian Swing, Sub Bodybuilder, 500-300-200 m MODWOD 2: 20/15 Russian Swing, Sub Bodybuilder to Box, Sub 500-300-200. Row, 800-600-400 m Bike Erg |
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