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 | Sat, Sep 22 2018 |  |
 | Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
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| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| PARTNER WOD 9/22/18 | WARM UP 9/22/18 |
PARTNER WOD 9/22/18(Time, Rx+, Rx2, Rx3) In Teams of 3! Complete the following for time, with one partner completing a full round before switching. Burpee Box Over (20'')-6 reps Ball Slam (35#/20#)-6 reps *Flip box so it is on the opposite side. Switch partners. Continue in this manner until you have made it 10 meters. -------------------------------------------------- Sled Push-10 m (90#) Russian Twist-12 reps (25#/15#) *Cycle through until 120 m has been accumulated (4 rounds each) Round 1: 90# sled Round 2: Add your slam ball on top Round 3: Add a KB on top (53#/35#) Round 4: Add a DB on top (50#/35#) -------------------------------------------------- Box Step Over (20'')-6 reps (one partner will hold the d-ball, one will hold the KB, one will hold the DB) Push Up-6 reps *Flip box so it is on the opposite side. Switch partners. Continue in this manner until you make it 10 m. **None of your implements (KB, DB, or d-ball may touch the ground at any point, if they do you must do 5 burpees before resuming. Have your partners hold your item during push ups.) Goal: Have fun and work together as a team. CAP at 32 minutes. Rx+: Sub Three D-ball Over Shoulder (100#/75#) for ball slams. You will have to hold the D-ball during third portion of the workout, however none of your teammates need to carry it over the box. Rx: As written Rx2: 70# sled, 35#/26# KB, 35#/20# DB Rx3: See coach for modifications.
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