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WOD Blog
 | Fri, Jun 9 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Isis |
| SHRED 6-9-23 | WARM UP 6-9-23 | WEIGHTLIFTING 6-9-23 | METCON 6-9-23 |
SHRED 6-9-23(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 Russian Swing Goblet Squat Hip Rotation (switch halfway) Frog Pose ---- Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-10 reps Downward Dog-30 secs ---- COOLDOWN Pliability OR Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Saddle-1 min Butterfly-1 min METCON 21-15-9: Row Calories Dumbbell Front Squat Into: 100 m Sled Push Into: 30-20-10: Kettlebell Tater Med Ball Sit Up Into: 200 m Farmers Carry (pair) Goal: Sub 19, CAP 25 minutes. Rx: 35/25 Front Squat, 90/70 Sled, 53/35 KB, 20/14 Med Ball, 50-53/35 Farmers Carry Rx2: 25/20 Front Squat, 90/70 Sled, 35/26 KB, 14/10 Med Ball, 35/25-26 Farmers Carry Rx3: 20/15 Front Squat, 70/50 Sled, 26/20 KB, 10/6 Med Ball, 25-26/20 Farmers Carry MODWOD 1: Sub Squat 20/15, 70/50 Sled x 80 m, Sub Russian Swing 26/20, No weight on Sit Ups, 20/15 Farmers Carry MODWOD 2: (Sub 15-12-9) rep scheme, Air Squat, 60 m Sled Push (70/50), Russian Swing 20/15, Assisted Sit Up (21-15-9 rep scheme), 100 m Farmers Cary 15/12
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