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WOD Blog
 | Tue, Jan 3 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 1-3-23 | WARM UP 1-3-22 | METCON 1-3-23 | SKILL WORK 1-3-23 |
SHRED 1-3-23(Time, Rx+, Rx2, Rx3) WARM UP Shuttle Run-2 minutes ---- Cat-Cow-10 reps Swimmers-5 reps Upper Windmill-5 reps R/L Spiderman w/ Thoracic Rot-5 reps R/L Upward Dog-30 secs Downward Dog-30 secs Scap Pull-10 reps Arch Hollow-10 reps ---- Assault Bike Warm Up 30 seconds Slow 20 seconds MOD 10 secs HARD x 3 6-3 min Rounds: 10/7 Assault Bike 10 Toes to Bar 10/7 Assault Bike REST w/ time remaining Goal: aggressive pace! Rx+: 12/9 Calories, 12 TTB Rx: As written Rx2: Sub Hanging Leg Raise or Toes to Rings Rx3: Sub KTC MODWOD 1: 7/5 Calories, Lying Toes to Bar x 7 MODWOD 2: 7/5 Calories, Lying Toes to Bar x 5 |
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