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WOD Blog
 | Thu, Jun 20 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 6-20-24 | METCON 6-20-24 | WARM UP 6-20-24 |
SHRED 6-20-24(Time, Rx2, Rx3) 2 Rounds: 50 Singles 25 Band Pull Apart 20 Air Squat 150 m Run 10 Walking Lunge ---- Inchworm + Upward Dog-5 reps Cat-Cow-10 reps Spiderman + Thor Rot-5 reps R/L Down Dog w/ Calf Stretch-20 secs R/L METCON FOR TIME: Run-300 m Double Under-60 reps Toes to Bar-30 reps Run-300 m Wall Ball-60 reps Ski Calories-30/25 calories Run-300 m Med Ball Sit Up-60 reps Walking Lunge-60 reps Run-300 m Goal: Sub 19, CAP 24 minutes Rx: 20#/10'-14#/9' Rx2: 14#/10'-10#/9', Sub 120 Singles, Sub Hanging Leg Raise Rx3: 14#/10'-10#/9', Sub 80 Singles, BW Sit Up OR 10/6, Sub KTC MODWOD 1: 10#/8'-6#/8', Sub 60 Plate Taps, BW Sit Up, 200 m Run, Reverse Lunges, Sub Lying Toes to Bar MODWOD 2: 10#/8'-6#/8', Sub 60 Plate Taps, Assisted Sit Up, 150 m Run OR 500 m Bike, Lying Toes to Bar, Step Ups for Lunges
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