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WOD Blog
 | Tue, Jun 9 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Isis |
| METCON 6-9-20 | WARM UP 6-9-20 | SHRED 6-9-20 | Other Results |
METCON 6-9-20(Time, Rx+, Rx2, Rx3) FOR TIME: 50 Air Squat 40/30 Machine 30 Box Jump 20 Alt Pistol Squat 30 Weighted Step Overs (SINGLE) 40/30 Machine 50 Double Under ----------------------------------- 40 Air Squats 30/25 Machine Calories 20 Box Jumps 10 Alt Pistol Squats 20 Weighted Step Overs 30/25 Machine Calories 40 Double Unders ----------------------------------- 30 Air Squats 20/15 Machine Calories 10 Box Jumps 5 Alt Pistol Squats 10 Weighted Step Overs 20/15 Machine Calories 30 Double Unders Goal: Sub 26, CAP at 36 minutes. Purple Rx: 50#-53#/35# (SINGLE), 24''/20'' Blue Rx2: 35#/25#, 24''/20'', sub pistol to box or band (challenging height), keep box jumps, sub either 25/20/15 double unders or 75/60/50 Single Unders Orange Rx3: 30#/20#, 20''/16'', sub pistol to box, sub step ups, Sub Singles, Bodyweight stepover or lighter load on stepover Yellow MODWOD: Sub Air Squat to Box, 20#/12#, Plate Step Ups and Stepovers, sub reverse lunge for pistol, Cut Machine Calories to 30/25, 20/15, 20/15
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