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WOD Blog
 | Fri, Apr 28 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 4-28-23 | METCON 4-28-23 | WARM UP 4-28-23 | WEIGHTLIFTING 4-28-23 |
SHRED 4-28-23(Time, Rx2, Rx3) WARM UP 30 ON/15 OFF x 2: Plate to Overhead Plate Plank Walkover Plate Overhead Press Plate Row ---- Inchworm + Upward Dog-3 reps Alt Snow Angel-10 reps Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-10 reps Downward Dog-30 secs ---- Pliability OR Puppy Dog-1 min Saddle-1 min Twisted Cross-1 min R/L Seated Forward Fold-1 min METCON FOR TIME: 3 Rounds: 15/12 Calorie C2 Bike 15 Burpees ---- 200 m Overhead Carry (single DB, half R/L) ---- 3 Rounds: 15/12 Calorie Row 15 Dumbbell Powerclean (from ground) ---- 200 m Farmers Carry (pair) ---- 3 Rounds: 15/12 Calorie Ski 15 Ball Slam ---- 200 m D-Ball Carry (any style) Goal: Sub 25, CAP 32 minutes. Rx: 50/35, 35/20 Ball Slam, 75/50 D-Ball Carry Rx2: 35/25, 35/20 Ball Slam, 50/35 D-Ball Carry Rx3: 25/20, 35/20 Ball Slam, 35/20 D-Ball Carry MODWOD 1: 20/15, 20/14 Ball Slam, 20/14 Ball Carry, Sub Bodybuilders MODWoD 2: 15/12, 14/10 Ball Slam, No Ball on Carry, Sub Bodybuilder to Box, Sub 12 reps, 12/9 calories
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