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WOD Blog
 | Tue, Feb 7 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| METCON 2-7-23 | SHRED 2-7-23 | WARM UP-SKILL 2-7-23 |
METCON 2-7-23(Time, Rx+, Rx2, Rx3) FOR TIME: 3 Rounds: 10 Deadlift 10 Sit Up (no anchor) 10 Toes to Bar ----- 30/25 Machine Calories ----- 2 Rounds: 15 Deadlift 15 Sit Ups 15 Toes to Bar ----- 30/25 Machine Calories ----- 1 Round: 30 Deadlift 30 Sit Up 30 Toes to Bar ----- 30/25 Machine Calories Goal: Sub 25, CAP 30 minutes. Rx+: 275/185 (first set), 225/155 (second set), 185/125 (third set) Rx: 225/155 (first set), 185/125 (second set), 135/95 (third set) Rx2: 185/125 (first set), 165/115 (second set), 135/95 (third set), Sub Hanging Leg Raise Rx3: 155/105 (first set), 125/85 (second set), 115/75 (third set), Sub KTC, Anchored Sit Ups, 25/20 Calories MODWOD 1: 115/75 (first set), 95/65 (second set), 75/55 (third set), Sub Lying Toes to Bar, Anchored Sit Ups, 20/15 Calories MODWOD 2: 75/55 for all deadlifts, Sub Lying Toes to Bar, Assisted Sit Ups, 20/15 Calories
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