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WOD Blog
 | Tue, Jun 25 2024 |  |
 | Happy Birthday: Austin A |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| SHRED 6-25-24 | WARM UP-SKILL 6-25-24 | METCON 6-25-24 |
SHRED 6-25-24(Time, Rx+, Rx2, Rx3) WARM UP: Assault Bike: 25/20 Calories ---- 2x: 8 Slider Lateral Lunges R 8 Slider Lateral Lunges L 10 Air Squat w/ extra Pulse at bottom 15 Russian Swing 20 Hip Rotation each side 5 Praying Pose to Hammy METCON Buy In: 30/25 Calorie Assault Bike ---- 3 Rounds: 48 Air Squats 24 Walking Staggered Romanian Deadlift 48 Sit Ups (anchor allowed) 24 Walking DB Front Rack Lunges 48 Russian Swing ---- Buy Out: 30/25 Calorie Assault Bike Goal: Sub 30, CAP 36 minutes. Rx+: 50/35 pair, 53/35 Rx: 35/25 pair, 53/35 Rx2: 25/20 pair, 35/26 Rx3: 20/15 pair, 26/20 MODWOD 1: Sub 40/20 rep scheme, BW Lunges, 20/15 pair, 26/20 MODWOD 2; Sub 30/15 rep scheme, 25/20 Calories, Sub Step Ups for Lunges, 20/15
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