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WOD Blog
 | Tue, Sep 10 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 9-10-24 | SKILL WORK 9-10-24 | WARM UP 9-10-24 | METCON 9-10-24 |
SHRED 9-10-24(Time, Rx2, Rx3) WARM UP: 30 ON/10 OFF: Air Squat Band Pull Apart Plate Overhead Press Plate Row Plate Squat Plate Rotation Plate Horizontal Press in Praying Pose Praying Pose to Hammy back and forth ---- Supinated Hang-20 secs Tempo Scap Pull (controlled)-5 reps Strict OR Jump to Strict-3 reps Arch Hollow-10 reps METCON FOR TIME: 1000 m Row --- 3 Rounds: 10 Pull Up 15 Butterfly Sit Ups 20 Air Squats --- 2000 m Bike --- 3 Rounds: 10 Dumbbell Hang Clean 15 Toes to Bar 20 Wall Ball ---- 1000 m Ski Goal: Sub 28, CAP 34 minutes Rx: 50/35 pair, 20#/10'-14#/9' Rx2: 35/25 pair, 14#/10'-10#/9', Sub Jumping Pull Up, hanging Leg Raise Rx3: 25/20 pair, 14#/10'-10#/9', Sub Jumping Pull Up, KTC MODWOD 1: 20/15 pair, 10#8''-6#/8', Sub Ring Rows, Lying Toes to Bar, Sub 750 m Row, 1500 m Bike, 750 m Ski MODWOD 2: 15/12 pair, 10#/8'-6#/8', Sub Ring Rows, Lying Toes to Bar, Sub 500 m Row, 1000 m Bike, 500 m Ski
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