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WOD Blog
 | Tue, Dec 17 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 12-17-24 | WARM UP 12-17-24 | METCON 12-17-24 |
SHRED 12-17-24(Reps, Rx2, Rx3) WARM UP: EMOM x 6 (2 rounds) Calorie Bike Air Squat/Lunge R/Air Squat/Lunge L Russian Swing ----- Fire Hydrant-10 reps R/L Donkey Kick-10 reps R/L Spiderman to Hammy-30 secs R/L Glute Bridge-10 reps Praying Pose to Hammy-30 secs each ----- COOLDOWN Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Saddle-1 min Butterfly-1 min METCON 24 min AMRAP: 18 Sit Ups (anchor allowed) 15/12 Calorie Bike 12 Dumbbell Deadlift 9 DB Hang Clean 6 DB Front Squat 3 DB Lunge each side (6 total) Rx: 50/35 pair OR 115/75 Barbell Rx2: 35/25 pair OR 95/65 Barbell Rx3: 25/20 pair OR 75/55 Barbell MODWOD 1: 20/15 pair, no weight on lunges, Sub Reverse Lunges MODWOD 2: 15/12 pair, Sub step ups for lunges Planned: Tue,Dec17,2024 Tue,Dec5,2023
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