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WOD Blog
 | Mon, Aug 28 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 8-28-23 | WARM UP 8-28-23 | WEIGHTLIFTING 8-28-23 | GRACE JOINED THE TRACK TEAM |
SHRED 8-28-23(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Assault Bike Barbell Deadlift Alt Snow Angels Glute Bridges ---- Hip Rotation-20 reps R/L Alt Scorpion-10 reps Hollow Hold-30 secs Supine Twist-20 secs R/L ---- Scap Pull-10 reps ---- Explain metcon and warm up deadlift ---- COOLDOWN Pliability OR 1-2x: Modified Hurdlers Stretch-1 min R/L Puppy Dog-1 min Butterfly-1 min METCON 5 Rounds For Time: 15 Deadlift 15 Toes to Rings 1 mile Assault Bike Goal: Sub 23, CAP at 30 minutes Rx: 135/95 or 50/35 DB pair Rx2: 115/75 or 35/25 DB pair, legs as high as tolerated Rx3: 95/65 or 25/20 DB pair, Sub KTC MODWOD 1: 75/55 or 20/15 DB pair, Sub Lying Toes to Bar MODWOD 2: 45/35 or 15/12 DB pair, Sub Lying Toes to Bar, 4 Rounds
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