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WOD Blog
 | Thu, Sep 14 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 9-14-23 | WARM UP 9-14-23 | METCON 9-14-23 |
SHRED 9-14-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes 2x: DB OH Carry-20 m R/L DB High Pull-5 reps R/L SA Hang Clean-5 reps R/L Plank Pull Through-10 reps ---- Inchworm + Upward Dog-3 reps Upper Windmill-5 reps R/L Swimmers-5 reps Side Plank + Hip Dip-10 reps R/L Samson Stretch-30 secs R/L Downward Dog-30 secs ---- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Reverse Shoulders-30 secs Downwarddog-30 secs METCON FOR TIME: 2 Rounds: 400 m Run 24 Dumbbell Push Press 12 Burpee Pull Up Into: 2 Rounds: 500/400 m Row 24 Dumbbell Hang Power Clean 12 Burpee Toes to Bar Sub 21, CAP 26 minutes Rx: 50/35 pair Rx2: 40-45/25 pair, Sub Burpee+Hanging Leg Raise, Sub Burpee+Jumping Pull Up Rx3: 25/20 pair, Sub Bodybuilder+Jumping Pull Up, Bodybuilder+KTC MODWOD 1: 20/15 pair, Sub Bodybuilder+Jumping Pull Up, Sub Bodybuilder (no KTC), Sub: 300 m Run, 400/300 m Row 20 Push Press/HPC 10 Bodybuilder MODWOD 2: 15/12 pair, Sub 12 Ring Rows, Bodybuilder to Box for Burpee TTB Sub: 600 m Bike Erg, 400/300 m Row 20 Push Press/HPC 10 Bodybuilder |
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