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WOD Blog
 | Tue, Apr 25 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 4-25-23 | WARM UP 4-25-23 | METCON 4-25-23 | SKILL WORK 4-25-23 |
SHRED 4-25-23(Reps, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 Step Up Russian Swing Goblet Squat Glute Bridges ---- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs Alt Scorpion-10 reps Supine Leg Swing-10 reps Calf Stretch on Box-30 secs R/L ---- COOLDOWN Pliability OR Couch Stretch-1 min R/L Saddle-1 min Pigeon Pose-1 min Seated Forward Fold-1 min 30 secs ON/30 secs OFF x 30 minutes 16 Walking Lunges 16 Sit Ups 16 Dumbbell Deadlift 16 Box Jump 16 KB Taters 16 V-Ups *Move quickly and pick up where you left off each interval! Rx: 50/35 pair, 24''/20'', 53/35 Rx2: 35/25 pair, 24''/20'' Step Ups Allowed, 35/26, Lemon Squeeze Rx3: 25/20 pair, 20''/16'', Step Ups Allowed, 26/20, Lemon Squeeze MODWOD 1: 20/15 pair, 20''/16'', Step Ups Allowed, 26/20 Russian swing, Sub Reverse Lunges, Lemon Squeeze
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