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WOD Blog
 | Fri, Mar 24 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Derek N |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-24-23 | WARM UP 3-24-23 | WEIGHTLIFTING 3-24-23 | METCON 3-24-23 |
SHRED 3-24-23(Reps, Rx+, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ----- Hip Rotation-20 reps R/L Upward Dog w/ Forearm Stretch-30 secs 90-90 Hip Rotation-10 reps Downward Dog w/ Foot Tap-10 reps ---- COOL DOWN Pliability OR 2x: 1 min Upward Dog 1 min Child's Pose 1 min Seated Straddle 1 min Butterfly Partner WOD: (teams of 2) 10 min AMRAP: Partner 1: Farmers Carry-80 m Partner 2: Calorie Ski REST 1 minute 10 min AMRAP: Partner 1: D-Ball/Sand Bag Carry-80 m Partner 2: Calorie C2 Bike REST 1 minute 10 min AMRAP: Partner 1: Sled Push-40 m Partner 2: Calorie Row *SWITCH every time partner 1 completes the work required! Score is total calories completed as a team. **For odd numbers of athletes create a team of 3. Have two athletes work on the same station as one person, and switch when both have completed the listed movement. INCENTIVE: Winning team in all of SHRED gets a free protein bar Monday on Julia. Rx+: 70/50-53 pair, 75/50 D-Ball OR 100/60 Sand Bag, 90/70 sled Rx: 50-53/35 pair, 75/50 D-Ball OR 100/60 Sand Bag, 90/70 Sled Rx2: 40-45/25 pair, 50/35 D-Ball, 90/70 Sled Rx3: 25/20 pair, 50/35 D-Ball, 70/50 sled, 30 m sled push MODWOD 1: 20/15 pair, 35/20 D-Ball, 70/50 sled, 30 m Sled push MODWOD 2: 20/15 pair, 35/20 D-Ball, 70/50 Sled, 60 m On Farmers/D-Ball Carry, 20 m on Sled Push
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