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WOD Blog
 | Fri, Jul 26 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 7-26-24 | WARM UP 7-26-24 | WEIGHTLIFTING 7-26-24 | METCON 7-26-24 |
SHRED 7-26-24(Time, Rx2, Rx3) WARM UP: Run-200 m Front to Back Leg Swing-10 reps R/L Side to Side Leg Swing-10 reps Inchworm + Upward Dog-5 reps 90-90's-10 reps Frog Pose-30 secs Downward Dog-30 secs METCON 4 Rounds For Time: 200 m Run 15/12 Calorie Ski 15 Med Ball Sit Up 150 m Burden Run 15/12 Calorie Assault Bike REST 2 minutes between rounds Goal: Sub 24, CAP 30 minutes. Push your pace due to built in rest. Consistent splits. Rx: 20/14 Rx2: 14/10 Rx3: 10/6 MODWOD 1: 150 m Run, 12/9 Calories, no burden, no weight on sit ups MODWOD 2: 400 m Bike, 100 m Run (on burden), 12/9 Calories, assisted sit up, 3 rounds
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