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WOD Blog
 | Mon, Jul 1 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 7-1-24 | WARM UP 7-1-24 | WEIGHTLIFTING 7-1-24 | METCON 7-1-24 |
SHRED 7-1-24(Time, Rx2, Rx3) WARM UP 2 Rounds: 150 m Run 10 m Walking Lunge 10 Lateral Lunge (5 R/L) 15 Banded Good Morning 10 Deficit Calf Raise (w/ rig support, controlled METCON 4 Rounds For Time: Run-400 m Dumbbell Deadlift-30 reps Jump Lunge-20 reps Sled Push-10 m REST 2 minutes Goal: Sub 28, CAP 33 minutes. Tip: With built in rest you should be able to push your pace a little bit faster than normal. Rx: 50/35 pair, 225/135 Sled Rx2: 35/25 pair, 135/90 Sled Rx3: 25/20 pair, 90/70 Sled, Sub Regular Lunges MODWOD 1: 300 m Run, 20/15 pair, 70/50 Sled, Sub Reverse Lunges MODWOD 2: Sub 800 m Bike Erg, 15/12 pair, 70/50 Sled, Sub Step Ups
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