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WOD Blog
 | Tue, Apr 4 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 4-4-23 | SKILL WORK 4-4-23 | WARM UP 4-4-23 | METCON 4-4-23 |
SHRED 4-4-23(Reps, Rx+, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 2x: 20 Band Pull Apart (mix styles) 10 Band Passthrough 3 Inchworm + Upward Dog 10 Downward Dog Foot Tap 5 Scap Pull ---- COOL DOWN Pliability OR 2x: Puppy Dog-1 min Twisted Cross-30 secs R/L Supine Twist-30 secs R/L SKILL WORK: Rope Climb Practice-10 minutes OR Abcon: 2-4 Sets: 10 Strict Toes to Bar 10 Lying Toes to Bar 20 Toe Touches REST 1 minute METCON: EMOM x 25 minutes 1. 1 Rope Climb OR 8-10 Strict Pull Up 2. C2 Bike AMCAP 3. Ski 10/7 Calories 4. Box Get Over AMRAP 5. REST Score=Bike+Box Get Over Rx+: Sub 2 Rope climbs, 12/9 Calories Rx: As written Rx2: Sub 12 Foot Rope Climb, 2-3 Rope Row, or 6-10 Band Assisted Strict Pull Up Rx3: Sub 1-2 Rope Rows OR 6-10 Band Assisted Strict Pull Up, Sub Box Step Over 24''/20'' MODWOD 1: Sub 8-10 Ring Rows, Sub Box Step Over 20''/16'', 7/5 Calorie Ski MODWO:D 2: Sub 6-10 Ring Rows, Sub Plate Step Overs, 7/5 Calories
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