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WOD Blog
 | Mon, Dec 23 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 12-23-24 | WARM UP 12-23-24 | WEIGHTLIFTING 12-23-24 | METCON 12-23-24 |
SHRED 12-23-24(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 30 ON/15 OFF x 2 Russian Swing Inchworm + Upward Dog Hip Rotation (switch halfway) Glute Bridges ----- 90-90 Hip Rotation-10 reps Alt Scorpion-10 reps Supine leg Swing-10 reps Downward Dog-30 secs ----- COOLDOWN Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Twisted Cross-1 min R/L Butterfly-1 min METCON FOR TIME: 100/70 Calorie Row ---- 3 Rounds: 10-10 m Shuttle Runs 20 m Sled Push 10-10 m Shuttle Runs 20 Dumbbell Deadlift 10-10 m Shuttle Runs* 20 Bodybuilders ---- 100/70 Calorie Bike *Athletes are NOT required to touch ground. Goal: Sub 27, CAP 33 minutes. Rx: 50/35 pair, 135/90 Sled Rx2: 35/25 pair, 90/70 Sled Rx3: 25/20 pair, 90/70 Sled MODWOD 1: 20/15 pair, 70/50 sled, Sub 8 Shuttle runs, 15 reps of 20 rep movements (15 m) MODWOD 2: 15/12 pair, 70/50 Sled, Sub 6 Shuttle Runs, 15 reps of 20 rep movements (15 m) Planned: Mon,Dec23,2024 Fri,Dec22,2023
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