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WOD Blog
 | Wed, Jan 1 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Brandon He & Tracy W & Matthew P |
| 2020 CHIPPER 1-1-20 | WARM UP 1-1-20 |
2020 CHIPPER 1-1-20(Time, Rx+, Rx2, Rx3) FOR TIME: 20 Movements, 20 reps each! Pull Up Air Squat Bodybuilder Weighted KTC KB Swing Alternating Goblet Lunge KB STO (10 R/L) Plate Up Deadlift Front Squat Push Up TTB Sumo Deadlift High Pull Front Rack Lunge STO Russian Twist Powerclean Back Squat Burpee KTE Goal: Sub 26, CAP at 35 minutes Brown Rx+: 25#/15# Plate, 70#/53# KB, 115#/75# Barbell, 20#/14# ball Purple Rx: 25#/15# Plate, 53#/35# KB, 95#/65# Barbell 20#/14# ball Blue Rx2: 15#/10# Plate, 35#/26# KB, 75#/55# Barbell, sub Jumping CTB Pull Up, sub KTC for TTB and TTB for KTE, 14#/10# ball Orange Rx3: No Weight On Sit Up, 10#/5# on Plate Up and Russian Twist, 26#/20# KB 65#/45# Barbell, sub Lying TTB for TTB and KTC for KTE, 10#/6# ball Yellow MODWOD: Sub Sit Ups for all Ab movements (DB's allowed), Sub Russian Swing (20#/15#), Sub Bodyweight Lunge, 45#/35# Deadlift, Goblet Squat, KB SDHP, Burpee to Box,
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