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WOD Blog
 | Fri, Oct 14 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (640 days ago) |
| SHRED 10-14-22 | WARM UP 10-14-22 | WEIGHTLIFTING 10-14-22 | METCON 10-14-22 |
SHRED 10-14-22(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L High Knees-20 m Butt Kickers-20 m ---- 30 ON/15 OFF x 2: Jump Rope Russian Swing Goblet Squat ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch-30 secs R/L Praying Pose-3 0secs Downward Dog-30 secs METCON FOR TOTAL TIME: Helen 3 Rounds: 400 m Run 21 American Swings 12 Pull Ups Into: 3 Rounds: 500/400 m Row 21 Goblet Squat 48 Double Unders Goal: Sub 26, CAP 33 minutes. Rx: 53/35 Rx2: 35/26, Sub 72 Singles, Sub Ring Rows Rx3: 26/20, Sub 48 singles, Sub Ring Rows MODWOD 1: 26/20 Russian Swing, 48 Singles or Plate Taps, Sub Ring Rows, Sub 300 m Run, 400/300 m Row MODWOD 2: 20/15 Russian Swing, 48 Singles or Plate Taps, Sub Ring Rows, Sub 600 m Bike Erg, 400/300 m Row |
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