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WOD Blog
 | Mon, Aug 7 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 8-7-23 | METCON 8-7-23 | WARM UP 8-7-23 | WEIGHTLIFTING 8-7-23 |
SHRED 8-7-23(Time, Rx2, Rx3) WARM UP: 20 ON/10 OFF x 8 (alt, 4 each) Jump Rope Plate Ground to Overhead ---- Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Spiderman w/ Thoracic Rot-5 reps R/L Downward Dog-30 secs ---- COOLDOWN 2x: Single Leg Forward Fold-1 min R/L Butterfly-1 min Downward Dog-30 secs METCON: 3 Rounds For Time: 50 m D-Ball/Sand Bag Carry 40 Single Unders 30 Sit Ups (no anchor) 20/15 Calorie Row 10 D-Ball over Shoulder or Sand Bag Slams 20/15 Calorie Bike 30 Russian Swings 40 Singles 100 m Farmers Carry (pair) Goal: Sub 30, CAP 38 minutes. Rx: 75/50 D-Ball OR 100/60 Sand Bag, 53/35 Rx2: 50/35 D-Ball, 35/26 Rx3: 50/35 D-Ball, 26/20, MODWOD 1: 35/20 Med Ball, 20/15, Sub 15/12 Calories, Sub Plate Taps x 40 as needed MODWOD 2: 20/14 Med Ball, 20/15, Sub Sub: 40 m Carry 30 Plate Taps 20 Assisted Sit Ups 12/9 Calorie Row 10 Ball Over Shoulder 12/9 Calorie Bike 20 Russian Swings 30 Plate Taps 80 m Farmers Carry
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