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WOD Blog
 | Tue, Nov 7 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 11-7-23 | WARM UP 11-7-23 | SKILL WORK 11-7-23 | METCON 11-7-23 |
SHRED 11-7-23(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 Box Step Over Goblet Squat Russian Swing Glute Bridge ---- Hip Rotation-20 reps R/L 90-90 Hip Rotation-10 reps Thumbs Up-10 reps Breaststrokes-10 reps Spiderman to Hammy-30 secs R/L Praying Pose + Hammy-30 secs each ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Single Leg Forward Fold-1 min R/L Seated Straddle-1 min STRENGTH WORK 15 minutes 3-4 sets: Goblet Squat 1.25-12 reps DB RDL 1.25-12 reps Matador Leg Raise-12 reps Weighted Sit Up-12 reps METCON 5 Rounds For Time: 10 Box Over 10 Toes to Bar 10 DB Lunge (weight at sides) 10/7 Calorie Ski 10 Shuttle Runs (open standard)* *25 feet down, 25 feet back, touch ground *Row can be subbed for ski if needed to accommodate class size. Sub 16, CAP 21 minutes. Rx: 24''/20'', 50/35 pair Rx2: 24''/20'' Step Overs Allowed, 35/25 pair, Sub Hanging Leg Raise Rx3: 20''/16'', Step Overs Allowed, 20/15 pair or BW Lunge, Sub KTC MODWOD 1: 20''/16'', Step Overs Allowed, BW Reverse Lunge, Lying Toes to Bar MODWOD 2: Plate Step Overs, Sub Air Squat for Lunges, Sub Lying Toes to Bar, 4 Rounds
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