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WOD Blog
 | Thu, Mar 30 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 3-30-23 | WARM UP 3-30-23 | METCON 3-30-23 |
SHRED 3-30-23(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Plate to Overhead Box Step Over Plate Row Plate Plank Walk Over ----- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Side Plank-20 secs R/L Downward Dog-30 secs ----- COOLDOWN Pliability OR 2x: Band Lat Stretch-1 min R/L Band Lateral Opener-1 min R/L METCON 3 Rounds For Time: 21 American Swings 15 Pull Ups 9 Burpee Box Over REST 2 minutes 3 Rounds For Time: 21/15 Calorie Ski 15 Push Ups 9 Burpee Toes to Bar Goal Sub 19, CAP 25 minutes. Rx: 53/35, 24''/20'' Rx2: 35/26, Sub Ring Rows, Incline Push Up, Burpee+Hanging Leg Raise, 20''/16'' Rx3: 26/20, Sub Ring Rows, Incline Push Up, Bodybuilder + KTC, 20''/16'', Burpee + Box Step Over MODWOD 1: 26/20 Russian Swing, Sub Ring Rows, Incline Push Up, Sub Lying Toes stop Bar, Bodybuilder + Box Step Over 20''/16'' MODWOD 2: 20/15 Russian Swing, Sub Ring Rows, Incline Push Up, Sub Lying Toes to Bar, Bodybuilder to box, 15/12/9 rep scheme
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