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WOD Blog
 | Fri, Aug 11 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 8-11-23 | WARM UP 8-11-23 | METCON 8-11-23 | WEIGHTLIFTING 8-11-23 |
SHRED 8-11-23(Time, Rx+, Rx2, Rx3) WARM UP: EMOM x 8 1. 100 m Run 2. Plate Ground to overhead 3. Band Pull Apart (mix styles) 4. 1 Inchworm+4 Shoulder Tap 5. Upper Windmill (switch halfway) 6. Alt Scorpion/Supine Leg Swing (switch halfway) 7. Thumbs Up/Breaststrokes 8. Downward Dog Foot Tap ---- COOLDOWN Pliability OR Band Lat Stretch-1 min R/L Lateral Band Opener-1 min R/L Puppy Dog-1 min Thread the Needle-1 min R/L METCON 4-6 min Rounds: Rounds 1, 3: 400 m Run 21 DB Hang Clean 12 Lateral Burpee Over DB's REST w/ time remaining Rounds 2, 4: 500/400 m Row 21 Bench Jump Over (w/ hands) 12 Double DB Snatch REST w/ time remaining Rx: 50/35 pair Rx2: 35/25 pair Rx3: 25/20 pair MODWOD 1: 20/15 pair, Sub 300 m Run, 400/300 m Row, Sub Bodybuilders MODWOD 2: 15/12 pair, Sub 200 m Run OR 600 m Bike Erg, 400/300 m Row, Sub Bodybuilders to Box, Sub 15 reps of 21's, 10 reps for 12's |
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