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WOD Blog
 | Sat, Jul 6 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| METCON 7/6/19 | WARM UP 7/6/19 | 10AM WEIGHTLIFTING 7/6/19 |
METCON 7/6/19(Time, Rx+, Rx2, Rx3) 6 mins to: Row-40/30 Calories Wallball-40 reps (20#/10-14#/9') REST w/ time remaining 6 mins to: Double Under-100 reps STO-40 reps (95#/65#) REST w/ time remaining 6 mins to: Bike-40/30 Calories Wallball-40 reps (20#/10'-14#/9') REST w/ time remaining 6 mins to: Run-400 m STO-40 reps (95#/65#) Goal: Sub 16:00 for all times added together. Tip: You are meant to move with an aggressive pace during this workout. Ideally you will have built in rest with the level you choose. Purple Rx+: 50/40 Calories, 150 DU, 115#/75# Blue Rx: As written Orange Rx2: 14#/9-10#/8', Sub Singles x 2, 65#/45# Yellow Rx3: 30/20 Calories, 10#/8-6#/8', sub singles, 45#/35#, 300 m Run White MODWOD: 20/15 Calories, sub air squats (to box if needed), Single DB STO (20 each arm)
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