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WOD Blog
 | Tue, May 9 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 5-9-23 | SKILL WORK 5-9-23 | WARM UP 5-9-23 | METCON 5-9-23 |
SHRED 5-9-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L 90-90 HIp Rotation-10 reps Pigeon Pose-30 secs R/L Glute Bridges-20 reps ---- COOLDOWN Pliability OR Seated Forward Fold-1 min Butterfly-1 min Seated Straddle-1 min METCON 3 Rounds For Time: 20/15 Calorie Ski 20 Medball Sit Up 20 Dumbbell Deadlift REST 1 minute 3 Rounds For Time: 20 D-Ball Over Shoulder 20 V-Up 20 m Sled Push Goal: Sub 24, CAP 30 minutes *Start on opposite triplets as needed to share equipment. Rx: 20/14 Med Ball, 50/35 DB pair, 75/50 D-Ball, 135/90 Sled Rx2: 14/10 Med Ball, 35/25 DB pair, 50/35 D-Ball, 90/70 Sled, Sub Lemon Squeeze Rx3: 10/6 Med Ball, 25/20 DB pair, 50/35 D-Ball, 90/70 Sled, Sub Lemon Squeeze MODWOD 1: No ball on sit ups (anchored), 20/15 DB pair, 35/20 Ball, 70/50 Sled, Sub Assisted Lemon Squeeze MODWOD 2: No Ball on sit ups (assisted), 15/12 DB pair, 20/14 Ball, 70/50 Sled, Sub Lying Toes to Bar, Sub 15 reps of each, 15/12 Calorie Ski, 10 m Sled Push
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