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WOD Blog
 | Mon, Oct 7 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| SHRED 10-7-24 | WARM UP 10-7-24 | WEIGHTLIFTING 10-7-24 | METCON 10-7-24 |
SHRED 10-7-24(Time, Rx2, Rx3) Shuttle Run-2 minutes ---- Plate Overhead Carry-80 m Plate Ground to Overhead-15 reps Plate Overhead Press-15 reps Plate Bent Over Row-10 reps Plate Rotation-10 reps each way Plate Bus Driver-10 reps each way ----- Swimmers-5 reps Downward Dog Foot Tap-10 reps ----- Scap Pull-10 reps Strict OR Jump to Strict Pull Up-3 reps ----- Push Press (no weight)-10 reps ----- Spend 5 minutes building up to push press starting weight (heavier than last week) STRENGTH WORK 16 minutes: 3-4 Sets: A1. Barbell Push Press-8-12 reps A2. Strict Pull Up-8-12 reps REST 90 secs-2 minutes Try to beat last week by reps or load on 2-3 sets! METCON: Every 5 minutes x 4 sets: 1 Round of Helen, REST w/ time remaining Helen= 400 m Run 21 American Swings 12 Pull Ups Goal: Sub 3 each round, looking to go HARDER THAN normal on the run since there's built in rest. Strive for unbroken movements. Rx: 53/35 Rx2: 35/26, Sub Ring Rows Rx3: Sub 300 m Run, 26/20, Sub Ring Rows MODWOD 1: Sub 200 m Run, 26/20 Russian Swing, Ring Rows MODWOD 2: Sub 600 m Bike Erg, 20/15 Russian Swing, Ring Rows |
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