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WOD Blog
 | Tue, Apr 18 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 4-18-23 | METCON 4-18-23 | SKILL WORK 4-18-23 | WARM UP 4-18-23 |
SHRED 4-18-23(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 Plate Overhead Press Plate Ground to Overhead BW Lunge Plank Hold off Hands ---- Hip Rotation-20 reps R/L Half Kneeling Adductor Stretch-5 reps R/L Spiderman to Hammy-30 secs R/L Alternating Snow Angels-10 reps Alt Scorpion-10 reps Supine Leg Swing-10 reps Downward Dog Foot Tap-10 reps ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Pliability or: Couch Stretch-1 min R/L Single Leg Forward Fold-1 min R/L Butterfly-1 min METCON 4 Rounds For Time: 20 Wall Ball 20 Dumbbell Deadlift 20 Dumbbell Overhead Lunge (10 R/L, single) 20 Pull Up 20 m Sled Push REST 2 minutes Rounds 2 and 4 start at the bottom and work up. Goal: Sub 31 (including rest), CAP 37 minutes. Rx: 20#/10'-14#/9', 50/35 pair, 50/35 single, 135/90 Rx2: 14#/10'-10#/9', 35/25 pair, 35/25 single, 90/70, Sub Jumping CTB Pull Up Rx3: 14#/10'-10#/9', 25/20 pair, 20/15 single, OR Sub Goblet Lunge, 90/70, Sub Jumping Pull Up MODWOD 1: 10#/8'-6#/8', 20/15 pair, BW Lunge, 90/70, Sub Ring Row, 15 reps of each, 15 m sled push MODWOD 2: 10#/8'-6#/8', 20/15 pair, Sub Step Ups For Lunges, 70/50, Sub Ring Row, 12 reps of each, 10 m sled push
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