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WOD Blog
 | Fri, Aug 30 2024 |  |
 | Happy Birthday: Tracie |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 8-30-24 | WARM UP 8-30-24 | METCON 8-30-24 | WEIGHTLIFTING 8-30-24 |
SHRED 8-30-24(Time, Rx2, Rx3) 200 m Run 1 min Jump Rope ---- Air Squat-10 reps Air Squat + Pulse-10 reps Jump Squat-10 reps Lateral Lunge-10 reps BW Good Morning-10 reps ---- Jane Fonda-10 reps R/L Donkey Kick-10 reps R/L Frog Pose-30 secs Praying Pose-30 secs Downward Dog-30 secs STRENGTH WORK Back Squat 5 minute Warm Up THEN Every 3 minutes x 5 sets: 5-5-5-5-5 *Looking to go heavier than last week on at least 3 sets! METCON 3 Rounds for MAX reps: 2 min Timer: Run-300 m Air Squat AMRAP REST 1 minute 2 min Timer: Double Under-100 reps Russian Swing AMRAP REST 1 minute *Try to go a little heaver than normal on swings! Rx: 70/53 Rx2: Sub 50 doubles OR 100 Lateral Hops over barbell height, 53/35 Rx3: Sub 100 Singles, 200 m Run, 35/26 MODWOD 1: Sub Plate Taps, 150 m Run, 26/20 MODWOD 2: Sub 75 Plate Taps, Sub 500 m Bike Erg, 20/15 |
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