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WOD Blog
 | Fri, Jul 12 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| SHRED 7-12-24 | WARM UP 7-12-24 | WEIGHTLIFTING 7-12-24 | METCON 7-12-24 |
SHRED 7-12-24(Time, Rx2, Rx3) WARM UP 2 Rounds: 200 m Run 20 Band Pull Apart 20 Band Press 10 Plank Shoulder Tap 10 Downward Dog Foot Tap SKILL WORK EMOM x 12 (3 sets) 1. DB Row R-10-12 reps 2. DB Row L-10-12 reps 3. DB Bench Press-10-12 reps 4. REST Into: EMOM x 6 1. Bent Over Rear Fly-12-15 reps 2. Band Push Down-12-15 reps METCON: 3 Rounds For Time: 400 m Run 30 Wall Ball 20 Alt DB Snatch 10 Burpee Pull Up Goal: Sub 18, CAP 23 minutes Rx: 20#/10'-10#/9', 55/40 Rx2: 14#/10'-10#/9', 45/25, Sub Burpee Jumping Pull Up Rx3: 14#/10'-10#/9', 35/20, Sub Burpee Jumping Pull Up MODWOD 1: Sub 300 m Run, 20/15, 10#/8'-6#/8', Sub Bodybuilder + Jumping Pull Up MODWOD 2: Sub 200 m Run, 15/12, 10#/8'-6#/8', Sub Bodybuilder (no pull up)
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