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WOD Blog
 | Fri, Sep 27 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 9-27-24 | WARM UP 9-27-24 | WEIGHTLIFTING 9-27-24 | METCON 9-27-24 |
SHRED 9-27-24(Time, Rx2, Rx3) WARM UP: 2x: 30 secs Step Ups 30 secs KB Sumo Deadlift 30 secs KB Russian Swing 30 secs Goblet Squat 30 secs REST --- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L --- BW BSS-10 reps R/L Light B-Stance RDL-10 reps R/L --- Adjust weights for strength work! 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 Looking to go heavier than last week! METCON For Time: Run-400-300-200-100 m KB Sumo Deficit Deadlift (pair)*-20-15-10-5 reps Sled Push-40-30-20-10 m Box Jump-20-15-10-5 reps *Stand on 45# plates Goal: Sub 15, CAP 19 minutes. Rx: 53/35 pair, 24''/20'', 90/70 Sled Rx2: 35/26 pair, 24''/20'' Step Ups OR 20''/16'' Box Jumps, 90/70 Sled Rx3: 26/20 pair, 20''/16'' Step Ups, 70/50 Sled, MODWOD 1: Sub 300-200-150-100 m Run, 20/15 Single KB, 30-20-10-5 m Sled Push, 20''/16'' Step Ups, 70/50 Sled MODWOD 2: Sub 200-150-100-50 m Run OR Bike Erg 600-500-400-300 m, 20/15 KB (no deficit), 30-20-10-5 Sled Push, Plate Step Ups
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