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WOD Blog
 | Thu, Oct 3 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 10-3-24 | WARM UP 10-3-24 | METCON 10-3-24 | SKILL WORK 10-3-24 |
SHRED 10-3-24(Time, Rx2, Rx3) WARM UP: Jog-200 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L Skips-20 m Butt Kickers-20 m ---- 2x: 30 secs Air Squat 30 secs Pulse Squat 30 secs Frog Pose 30 secs Glute Bridge 30 secs REST STRENGTH WORK 5 minutes to warm up to starting weight THEN: Every 3 minutes x 4 sets: 8 Front Squat *Start light and make small jumps each set. METCON 3 Rounds For Time: 400 m Run 42 Air Squat 21 Dumbbell Deadlift Goal: Sub 14, CAP 17 minutes Rx: 50/35 pair Rx2: 35/25 piar Rx3: 25/20 pair, Sub 300 m Run MODWOD 1: 20/15 pair, Sub 300 m Run, 30 Air Squats, 15 DB Deadlift MODWOD 2: 15/12 pair, Sub 600 m Bike Erg, 30 Air Squats, 15 DB Deadlift
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