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WOD Blog
 | Tue, Feb 18 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| METCON 2-18-20 | WARM UP ABCON 2-18-20 | SHRED 2-18-2020 | WARM UP 2-18-20 | Other Results |
METCON 2-18-20(Time, Rx+, Rx2, Rx3) Every 5 minutes x 5 sets: 500/400 m Row 21 KB Swings 12 TTB REST w/ time remaining *In large classes, space heats two minutes apart OR sub ski. Goal: Sub 3:30 each round. Tip: We are looking to complete our swings and TTB mostly unbroken! This workout is grip intensive, try to keep your hands relaxed while rowing. Purpose: This workout affords us the opportunity to work on numerous aspects of fitness including aerobic capacity, grip strength, hip extension, core and gymnastics strength, and our ability to recover effectively between efforts. Brown Rx+: 70#/53# Purple Rx: 53#/35# Blue Rx2: 35#/26#, sub 12 KTC OR 6 TTB Orange Rx3: sub 400/300 m Row, 26#/20#, Sub all KTC or Lying TTB Yellow MODWOD: Sub 300/250 m Row, 20#/15# Russian Swings, Sit Ups
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