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WOD Blog
 | Thu, Apr 27 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 4-27-23 | WARM UP 4-27-23 | METCON 4-27-23 |
SHRED 4-27-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Grapevines-20 m R/L High Knees-20 m Butt Kickers-20 m ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Pliability OR Single Leg Saddle-1 min R/L Saddle-1 min Puppy Dog-1 min Twisted Cross-1 min R/L Downward Dog-1 min METCON FOR TIME: Run-400 m Wall Ball-50 reps ---REST 1 minute--- Run-400 m Toes to Bar-50 reps ---REST 1 minute--- Run-400 m Air Squat-50 reps ---REST 1 minute--- Run-400 m Sledges-50 reps Goal: Sub 22, CAP 27 minutes. Rx: 20#/10'-14#/9' Rx2: 14#/10'-10#/9', Hanging Leg Raise Rx3: 14#/10'-10#/9', KTC, Sub 300 m Run MODWOD 1: 10#/8'-6#/8', Lying Toes to Bar, Sub 40 reps of each, 300 m Run MODWOD 2: 10#/8'-6#/8', Lying Toes to Bar, Sub 30 reps of each, 200 m Run
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