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WOD Blog
 | Thu, Mar 2 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-2-23 | WARM UP 3-2-23 | METCON 3-2-23 |
SHRED 3-2-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes Walking Lunge-20 m Straight Leg Kick-20 m Walking Hip Rotation-20 m Dynamic Hamstring Stretch-20 m ---- Bodyweight Good Morning-15 reps Jane Fonda-10 reps R/L Donkey Kick-10 reps R/L Spiderman to Hammy-30 secs R/L Praying Pose to Hammy-30 secs back and forth METCON FOR TIME: 25-20-15-10-5: Double Under x 2 Dumbbell Deadlift Butterfly Sit Up Box Jump Reverse Dumbbell Lunge Sled Push (m) Goal: Sub 25, CAP 30 minutes. Rx: 50/35 pair, 135/90 sled, 24''/20'' Rx2: Sub Singles (same rep scheme as doubles), 35/25 pair, 90/70 sled, 20''/16'' Rx3: Sub Singles (same rep scheme as doubles), 25/20 pair, 90/70 sled, 20''/16'', Sub Goblet Reverse Lunge (25/20) MODWOD 1: Sub Singles or Plate Taps, 20/15 pair, 70/50 Sled, 20''/16'', Sub BW Reverse Lunge MODWOD 2: Sub Plate Taps 25-20-15-10-5, 15/12 pair, 70/50 Sled, Plate Step Up, Sub Air Squat for Reverse Lunge
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