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WOD Blog
 | Tue, Aug 1 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 8-1-23 | WARM UP 8-1-23 | SKILL WORK 8-1-23 | METCON 8-1-23 |
SHRED 8-1-23(Time, Rx2, Rx3) WARM UP: EMOM x 12 minutes (3 rounds) 1. Jump Rope 2. DB Overhead Carry-40 m R 3. DB Overhead Carry-40 m L 4. Plate GTO-10 reps+Plate Rotation w/ time remaining ---- COOLDOWN Pliability OR Band Lat Stretch-1 min R/L Band Lateral Opener-1 min R/L Puppy Dog-1 min Twisted Cross-1 min METCON Buy In: 1000 m Row Into 3 Rounds: Double Under-75 reps Dumbbell Push Press-25 reps Double DB Snatch-12 reps Into Buy Out: 1000 m Row Goal: Sub 20, CAP at 25 minutes. Rx: 50/35 pair Rx2: 40-45/25 pair, Sub 75 Lateral Hops Over DB's Rx3: 25/20 pair, Sub 50 Singles MODWOD 1: 20/15 pair, Sub 50 singles or plate taps, 800 m Row MODWOD 2: 15/12 pair, Sub 40 singles or plate taps, 20 reps of Push Press, 10 of Push Press, 800 m Row
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