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WOD Blog
 | Tue, May 16 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 5-16-23 | WARM UP 5-16-23 | SKILL WORK 5-16-23 | METCON 5-16-23 | Other Results |
SHRED 5-16-23(Time, Rx2, Rx3) Shuttle Run-1 min OR Run 200 m Walking Lunge-20 m Plate to Overhead-20 reps Plate Rotation-10 reps each way ---- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Spiderman w/ Thoracic Rot-5 Reps R/L Glute Bridges-10 reps Downward Dog-30 secs ---- COOLDOWN Pliability OR Couch Stretch-1 min R/L Pigeon Pose-1 min R/L Upward Dog-1 min Downward Dog-1 min METCON 5 Rounds For Time: 300 m Row 20 m Walking Lunge (no weight) 10 Double Dumbbell Snatch 20 m Sled Push 300 m Run Goal: Sub 28, CAP 33 minutes. Rx+: 50/35 pair, 135/90 Sled Rx: 35/25 pair, 135/90 Sled Rx2: 25/20 pair, 90/70 Sled Rx3: 20/15 pair, Sub 20 Reverse Lunges as needed, 90/70 Sled MODWOD 1: 15/12 pair, Sub 12 Reverse Lunges, 70/50 Sled, 200 m Row and Run MODWOD 2: 12/10 pair, Sub 12 Air Squats for Lunges, 70/50 Sled (10 m), Sub 150 m Run, and 200 m Row
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