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WOD Blog
 | Tue, Aug 13 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 8-13-24 | WARM UP 8-13-24 | SKILL WORK 8-13-24 | METCON 8-13-24 |
SHRED 8-13-24(Reps, Rx2, Rx3) WARM UP: Run-200 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Walking Hip Rotation-20 m Grapevines-20 m High Knees-20 m Butt Kickers- 20 m --- Assault Bike x 3 minutes 30 secs EZ/20 secs MOD/10 secs HARD METCON 1 Death By Assault Bike Starting at 2 calories, increase by 2 each round until you can no longer finish within the minute. Goal: GO hard! Push one minute longer than you want to! REST before Metcon 2 METCON 2 5 Rounds For Time: 100 m Farmers Carry 200 m Run 30 m Sled Push Goal: Sub 15, CAP 20 minutes Rx: 50-53/35 pair, 135/90 Sled Rx2: 35/25-26 pair, 90/70 Sled Rx3: 35/25-26 pair, 90/70 Sled, Sub 150 m Run MODWOD 1: 25-26/20 pair, 70/50 Sled, Sub 150 m Run OR 400 m Bike Erg MODWOD 2: 20/15 pair, 70/50 Sled, Sub 100 m Run OR 300 m Bike Erg, 4 Rounds
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