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WOD Blog
 | Sat, Jan 25 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| PARTNER WOD 1-25-20 | 10AM WEIGHTLIFTING 1-25-20 | WARM UP 1-25-20 | Other Results |
PARTNER WOD 1-25-20(Time, Rx2, Rx3) FOR TOTAL TIME: SYNCHRO (both partners working at the same time, synchronized) 40-30-20 Air Squat Hang DB/KB Snatch (teams get one of each) THEN ISOMETRIC Partner 1: Wall Sit (cannot touch legs) Partner 2: Sumo Deadlift High Pulls Switch as needed until you complete 100 reps THEN I GO YOU GO 125/100 Row Calories (switch every 15/10). Mixed gender pairs go 125, males do 15, females 10. THEN CASH OUT 30/25 Calorie Bike EACH 25 Front Squats EACH Perform this follow the leader style. Meaning when Partner 1 gets off the bike and moves onto front squats partner 2 may start biking. Goal: Sub 30, CAP at 37 minutes. Tip: Use strategy throughout this workout! Brainstorm the best way to communicate for the synchro portion of the workout. Go by feel on the sumo deadlift high pull/wall sit and consider switching when the person on the barbell starts to fatigue. Consider having your best biker go first on the rower so they can start the cash out first! You should be rowing at a very aggressive pace! Purple Rx2: 75#/55#, 50#/53#-35# Blue Rx2: 65#/45#, 35#/25#-26# Orange Rx3: 45#/35#, 30#/20#, Yellow MODWOD: Sub Russian Swing for Snatch, KB SDHP, Goblet Squat, cut row calories down to 100/75.
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