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WOD Blog
 | Tue, Jun 20 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 6-20-23 | WARM UP 6-20-23 | METCON 8-20-23 | SKILL WORK 6-20-23 |
SHRED 6-20-23(Time, Rx2, Rx3) WARM UP: 2x: 100 m Run 10 Russian Swing 10 Goblet Squat 5 KB Strict Press each arm ---- Hip Rotation-20 reps R/L Samson Stretch-30 secs R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-10 reps Downward Dog-30 secs ---- COOLDOWN Saddle-1 min Seated Forward Fold-1 min Twisted Cross-1 min R/L Downward Dog-1 min METCON 10-9-8-7-6-5-4-3-2-1: DB Deadlift DB Hang Clean DB Front Squat DB STO *Between sets 10 DB Pull Through (5 R/L) 100 m Run Goal: 25, CAP 31 minutes. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair Rx3: 20/15 pair MODWOD 1: 15/12 pair, sub 9 down to 1, Sub Plank Shoulder Tap for Pull Through MODWOD 2: 12/10 pair, Sub 9 down to 1, Sub 10 Incline Mountain Climber for Pull Through Sub 200 m Bike Erg for run
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