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WOD Blog
 | Thu, Sep 28 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 9-28-23 | WARM UP 9-28-23 | METCON 9-28-23 |
SHRED 9-28-23(Time, Rx2, Rx3) WARM UP: EMOM x 6 (2 sets) 1. 100 m Run 2. Plate Ground to Overhead 3. 1 Inchworm + 4 Shoulder Tap AMRAP ---- Cat-Cow-10 reps Quadruped Thoracic Opener-5 reps R/L Alt Snow Angel-10 reps Alt Scorpion-10 reps Supine Leg Swing-10 reps Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps --- COOLDOWN Twisted Cross-1 min R/L Thread the Needle-1 min R/L Puppy Dog-1 min Upward Dog w/ Forearm Stretch-30 secs Downward Dog-30 secs METCON 3 Rounds For Time: 15 Devil Press 200 m Burden Run (1 DB from devil press) 15/12 Calorie Row 200 m Burden Run (1 DB from devil press) 15 Pull Up 200 m Farmers Carry Goal: Sub 24, CAP 30 minutes. Rx: 35/25 pair Devil Press, 50-53/35 pair Farmers Carry Rx2: 25/20 pair Devil Press, 35-25/26 pair Farmers Carry, Sub Ring Rows Rx3: 20/15 pair Devil Press, 25-26/20 pair Farmers Carry, Sub Ring Rows, no weight on run MODWOD 1: Sub burpees for Devil Press, 25-26/20 pair Farmers Carry, Sub Ring Rows, 150 m Runs MODWOD 2: Sub Bodybuilder to Box for Devil Press, 20/15 pair Farmers Carry, Sub Ring Rows, 100 m Runs, 150 m Farmers Carry
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