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WOD Blog
 | Fri, Dec 20 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 12-20-24 | WARM UP 12-20-24 | WEIGHTLIFTING 12-20-24 | METCON 12-20-24 |
SHRED 12-20-24(Time, Rx2, Rx3) WARM UP: Bike-25/20 Calories ---- Straight Leg Kick-2 0m Side Shuffle-10 m R/L Walking Lunge-20 m ---- Air Squat-15 reps Hip Rotation-20 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 Saddle-1 min Single Leg Forward Fold-1 min R/L Pigeon-1 min R/L Butterfly-1 min METCON 2 Rounds For Time: 40 jump Squat 50/40 Calorie Ski 60 m Sled Push 70 Walking Lunges 160 m Farmers Carry Goal: Sub 23, CAP 28 minutes. Rx: 90/70 Sled, 50-53/35 pair Rx2: 90/70 Sled, 35-25/26 pair Rx3: Sub Air Squat, 90/70 Sled, Reverse Lunge, 25-26/20 pair MODWOD 1: Sub 30 Air Squats 40/30 Calorie Ski 40 m Sled Push (70/50) 50 Reverse Lunges or Step Ups 120 m Farmers Carry (25-26/20 pair) MODWOD 2: Sub 25 Air Squats 30/25 Calorie Ski 30 m Sled Push (70/50) 40 Step ups 100 m Farmers Cary (20/15 pair) Planned: Fri,Dec20,2024 Fri,Dec8,2023
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