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WOD Blog
 | Fri, Aug 4 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 8-4-23 | WARM UP 8-4-23 | WEIGHTLIFTING 8-4-23 | METCON 8-4-23 |
SHRED 8-4-23(Time, Rx2, Rx3) WARM UP: Machine-30/25 Calories (within 3 minutes) ---- Band Pull Apart-15 reps Band Row (around rig)-15 reps Band Press-10 reps Band Int/Ext Rot-5 reps R/L Band Passthrough-10 reps ---- Inchworm + Upward Dog-3 reps Cat-Cow-10 reps Puppy Dog-30 secs Alt Scorpion-10 reps ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Pliability OR Puppy Dog-1 min Twisted Cross-1 min Post Up Lat Stretch-1 min Thread the Needle-1 min R/L METCON FOR TIME: 5 Rounds: 15/12 Calorie Row 15 Burpees Into 5 Rounds: 15/12 Calorie Bike 15 Pull Ups Goal: Sub 22, CAP at 27 minutes. Rx: As written Rx2: Sub Ring Rows Rx3: Sub Ring Rows, 10 Burpees MODWOD 1: Sub Ring Rows, 10 Bodybuilders, 12/9 Calories MODWOD 2: Sub Ring Rows, 10 Bodybuilder to Box, 10/7 Calories
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