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WOD Blog
 | Mon, Aug 12 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 8-12-2024 | WARM UP 8-12-24 | WEIGHTLIFTING 8-12-24 | METCON 8-12-24 |
SHRED 8-12-2024(Time, Rx2, Rx3) WARM UP: 30 ON/10 OFF x 2 sets: Plate Ground to Overhead Box Facing Step Up Plate Thruster Plate Rotation Plate Row --- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs METCON FOR TIME: 10-9-8-7-6-5-4-3-2-1: Heavy DB Snatch High Box Jump ---- 30/25 Calorie Ski ---- 10-9-8-7-6-5-4-3-2-1: Toes to Bar DB Thruster (pair) ---- 30/25 Calorie Ski Goal: Sub 21, CAP 26 minutes Rx: 70/50 DB Snatch, 30''/24'', 50/35 DB pair Rx2: 50/35 DB Snatch 24''/20'', 35/25 DB pair, Sub Toes to Rings or Hanging Leg Raise Rx3: 35/25 DB snatch, 20''/16'', 25/20 DB pair, Sub KTC MODWOD 1: 25/20 DB Snatch, 20/15 DB pair, Sub Lying Toes to Bar, 25/20 Calories MODWOD 2: 20/15 DB Snatch, 15/12 DB pair, Sub Lying Toesto Bar, 20/15 Calories, 9 reps down to 1 rep.
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