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WOD Blog
 | Fri, Nov 8 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 11-8-24 | WARM UP 11-8-24 | WEIGHTLIFTING 11-8-24 | METCON 11-8-24 |
SHRED 11-8-24(Time, Rx2, Rx3) WARM UP: Row-2 minutes ---- 2x: 10 Goblet Kang Squat 10 Reverse Lunge 10 Hip Rotation each way 10 Band Lateral Walk each way 10 Banded Glute Bridge 5 Praying Pose to Hammy STRENGTH WORK Every 2 minutes complete one of the following exercises for three total rounds: (18 mins) 1. Heels Elevated Goblet Squat-15 reps 2. Barbell Romanian Deadlift-12 reps 3. Ab Roll Out-12-15 reps Looking to beat last week on two rounds! METCON 5 Rounds For Time: Row-300/250 m Walking Lunge-20 m D-Ball Over Shoulder-10 reps Goal: Sub 15, CAP 19 minutes Rx: 75/50 Rx2: 50/35 Rx3: 50/35, Sub 16 Reverse Lunge MODWOD 1: 35/20, Sub 12 Reverse Lunge, 250/200 m Row MODWOD 2: 35/20, Sub 12 Step Ups, 250/200 m Row |
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