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WOD Blog
 | Tue, Mar 7 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Welcome: Sofia |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-7-23 | WARM UP 3-7-23 | 500 M ROW TIME TRIAL | METCON 3-7-23 |
SHRED 3-7-23(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10: 1. Jump Rope 2. Air Squats 3. Plank Shoulder Taps 4. Fire Hydrants (switch halfway) 5. Donkey Kicks 6. Thumbs Up/Breaststrokes 7. Spiderman to Hammy R 8. Spiderman to Hammy L 9. Praying Pose to Hammy back and forth 10. Downward Dog ---- Scap Pull-10 reps Arch Hollow-10 reps METCON For Time: 50/40 Calorie Ski 50 Double Unders 50 Pull Ups 50 Double Unders 50 Air Squats 50 Double Unders 50 Push Ups 50 Double Unders 50 Bodyweight Lunges 50/40 Calorie Assault Bike Goal: Sub 18, CAP 23 minutes. *If needed swap placement on bike and ski to share machines. Rx: As written Rx2: Sub 75 Singles, Ring Rows, Incline Push Ups Rx3: Sub 50 Singles, Ring Rows, Incline Push Ups MODWOD 1: Sub 30 singles or plate taps, Ring Rows, Incline Push Ups, Sub Step Ups For Lunges MOWOD 2: Sub 30 reps of everything, sub Plate Taps, Ring Rows, Incline Push Ups, Sub Plate Step Ups for lunges COOL DOWN Pliability
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