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WOD Blog
 | Fri, Jun 7 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 6-7-24 | WARM UP 6-7-24 | WEIGHTLIFTING 6-7-24 | METCON 6-7-24 |
SHRED 6-7-24(Time, Rx+, Rx2, Rx3) WARM UP: Jog-200 m ---- Front to Back Leg Swing-10 reps R/L Side to Side Leg Swing-10 reps R/L Air Squat-20 reps Banded Row-20 reps Banded Press-20 reps Banded Face Pull-20 reps Calf Stretch on Rig-30 secs R/L SKILL WORK: EMOM x 12 minutes 1. Dumbbell Row R-10-15 reps 2. Dumbbell Row L-10-15 reps 3. Goblet Squat x 10 reps (heavy)+Wall Sit 4. REST 3 Rounds For Time: 400 m Run 30 Wall Ball 20 Burpee Pull Up Goal: Sub 18, CAP 23 minutes Rx: 20#/10'-14#/9' Rx2: 14#/10'-10#/9', Sub Burpee Jumping Pull Up x 15 reps Rx3: Same as Rx2 MODWOD 1: 10#/8'-6#/8', Sub 300 m Run, Sub 12 Bodybuilders MODWOD 2: 10#/8'-6#/8', Sub 200 m Run OR 600 m Bike Erg, Sub 12 Bodybuilder to Box |
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