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WOD Blog
 | Tue, Oct 24 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 10-24-23 | SKILL WORK 10-24-23 | METCON 10-24-23 | WARM UP 10-24-23 |
SHRED 10-24-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 min ---- 2x: DB Overhead Carry-20 m R/L DB High Pull-5 reps R/L DB Plank Pull Through-10 reps Cat-Cow-6 reps Upper windmill-3 reps R/L Swimmers-5 reps Downward Dog Foot Tap-10 reps ---- COOLDOWN Twisted Cross-1 min R/L Thread the Needle-1 min R/L Puppy Dog-1 min R/L Reverse Shoulders-1 min Downward Dog-1 min METCON FOR TIME: 60/45 Calorie Ski 60 DB STO (pair) ---REST 2 Minutes--- 60 DB Hang Powerclean 60/45 Calorie Assault Bike ---REST 2 Minutes--- 60/45 Row Calories 60 m Sled Push Sub 27, CAP 32 minutes. ***If needed, swap placement of row and ski to share machines. Tip: Go a little harder than normal on work portion since there is a bit of built in rest. Rx: 50/35 pair, 90/70 Sled Rx2: 40-45/25 pair, 90/70 Sled Rx3: 25/20 pair, 70/50 Sled MODWOD 1: 20/15 pair, 70/50 Sled, Sub 50 reps of each, 50/40 Calories MODWOD 2: 15/12 pair, 70/50 Sled, Sub 40 reps of each, 40/30 Calories
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