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WOD Blog
 | Tue, Jul 25 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 7-25-23 | WARM UP 7-25-23 | METCON 7-25-23 | SKILL WORK 7-25-23 | Other Results |
SHRED 7-25-23(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 8 minutes 1. Jump Rope 2. Plate Ground to Overhead 3. Step Up 4. Plate Overhead Press 5. Hip Rotation (switch halfway) 6. YTW's (switch every few) 7. Alt Scorpion 8. Downward Dog Foot Tap ---- COOLDOWN Pliability OR Twisted Cross-1 min R/L Supine Twist-1 min R/L Calf Stretch on Rig-1 min R/L Post Up Lat Stretch-1 min METCON 3 Rounds For Time: 50 Double Unders 40 Push Ball 30 American Swing 20 Box Jumps 10 Calorie Assault Bike Goal: Sub 21, CAP 26 minutes. Rx: 20#/10'-14#/9', 53/35, 24''/20'' Rx2: 14#/10'-10#/9', 35/26, 24''/20'' Step Ups Allowed, Sub 50 Lateral Hop over Barbell height Rx3: 14#/10'-10#/9', 26/20, 20''/16'', Step Ups Allowed, Sub 50 Singles MODWOD 1: 10#/8'-6#/8', 26/20 Russian Swing, 20''/16'', Step Ups Allowed, Sub 50 singles or Plate Taps MODWOD 2: Sub: 3 Rounds 40 Plate Taps 30 Push Ball (10#/8'-6#/8' 25 Russian Swing (20/15) 20 Plate Step Up 10 Calorie Assault Bike
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