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WOD Blog
 | Fri, Sep 13 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (638 days ago) |
| SHRED 9-13-24 | WEIGHTLIFTING 9-13-24 | WARM UP 9-13-24 | METCON 9-13-24 | Other Results |
SHRED 9-13-24(Time, Rx2, Rx3) WARM UP: 2x: 80 m Shuttle Run 10 m Walking Lunge 15 Light Russian Swing --- Jane Fonda-10 reps R/L Donkey Kick-10 reps R/L Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs STRENGTH WORK 15 minutes: 3-4 Quality Sets: 10 Bulgarian Split Squat R 10 B-Stance RDL R REST 1 minute 10 Bulgarian Split Squat L 10 B-Stance RDL L REST 2 minutes METCON Every 2 minutes x 8 sets: Rounds 1, 3, 5, 7: 20 m Walking Lunge 10/7 Calorie Assault Bike Rounds 2, 4, 6, 8: 20 Jump Squats 20 m Sled Push SCORE=total working time, Goal Sub 1 min per interval Rx: 135/90 Sled Rx2: Same as Rx Rx3: 90/70 Sled, Sub 16 Reverse Lunges MODWOD 1: 70/50 Sled, Sub 12 Reverse Lunges, Sub 100 m Sprint, Sub 7/5 Assault Bike Calories MODWOD 2; 70/50 Sled x 10 m, Sub 12 Step Ups for Lunges, 100 m Run, 7/5 Calorie Assault Bike |
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