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WOD Blog
 | Thu, Jun 22 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 6-22-23 | WARM UP 6-22-23 | SKILL WORK 6-22-23 | METCON 6-22-23 |
SHRED 6-22-23(Time, Rx2, Rx3) WARM UP: 2x: Plate OH Carry-40 m Plate Row-10 reps Plate Squat-10 reps Inchworm + Upward Dog-3 reps --- Thumbs Up-10 reps Breaststrokes-10 reps Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs --- COOLDOWN Saddle-1 min R/L Modified Hurdlers Stretch-1 min R/L Upward Dog-1 min Twisted Cross-1 min R/L METCON 3 Rounds For Time: 15 Wall Ball 15 Pull Up 15 Med Ball Sit Up Into: 3 Rounds: 12 DB Thruster (single, half R/L) 12 Double DB Row 36 Lateral Hop Over DB's Into: 3 Rounds: 9 Single Arm Devil Press 9 Burpee Two For 1 9 Calorie Ski Goal: Sub 24, CAP 30 minutes Rx: 20#/10'-14#/9', 50/35 Rx2: 14#/10'-10#/9', 40-45/25, Push Ups off knees as needed, Sub Ring Rows Rx3: 14#/10'-10#/9', 25/20, Sub Burpees, Sub Ring Rows MODWOD 1: 10#/8'-6/8' 20''/16'', 20/15, Sub Bodybuilders, Sub Ring Rows, Sub DB Snatch for Devil Press, Sub Singles or Plate Taps for lateral hops MODWOD 2: 10#/8'-6#/8', 15/12, Sub Bodybuilder to Box, Sub Ring Rows, Sub DB Snatch for Devil Press, Sub Singles or Plate Taps for lateral hops
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