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WOD Blog
 | Fri, Aug 18 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 8-18-23 | WEIGHTLIFTING 8-18-23 | WARM UP 8-18-23 | FRAN 8-18-23 |
SHRED 8-18-23(Time, Rx+, Rx2, Rx3) WARM UP: Step Up-2 minutes ---- 30 ON/15 OFF 1. Air Squat 2. Standing YTW's 3. Alt Fire Hydrant 4. Alt Donkey Kick 5. 90-90 Hip Rotation 6. Frog Pose 7. Pigeon on Box R 8. Pigeon on Box L 9. Praying Pose to Hammy back and forth 10. Scap Pull/Arch Hollow ---- COOLDOWN Pliability OR 2x: Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Seated Forward Fold-1 min METCON FOR TIME: Buy In-70/50 Calorie Bike THEN: 10-9-8-7-6-5-4-3-2-1 DB Front Squat (pair) Weighted Step Up (pair, farmers style) TTB Buy Out-800 m SPRINT Goal: Sub 19, CAP at 24 minutes. Rx+: 50/35 pair, 24''/20'' Rx: 35/25 pair, 24''/20'' Rx2: 25/20 pair, 20''/16'', Sub Hanging Leg Raise or Toes to Rings Rx3: 20/15 pair, 20''/16'', Sub KTC, Sub BW Step Ups as needed MODWOD 1: 15/12 pair, 60/40 Calorie Bike, 600 m Run, Sub BW Step Up 20''/16'', Lying Toes to Bar MODWOD 2: 12/10 pair, BW Plate Step Up, 40/30 Calorie Bike, 400 m Run OR 600 m Bike Erg, Lying Toes to Bar
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