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WOD Blog
 | Thu, Nov 16 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 11-16-23 | WARM UP 11-16-23 | METCON 11-16-23 | SKILL WORK 11-16-23 |
SHRED 11-16-23(Time, Rx+, Rx2, Rx3) WARM UP: 2x: DB Overhead Carry-20 m R/L DB Snatch-5 reps R/L DB Plank Pull Through-10 reps Shuttle Run-80 m ---- Inchworm + Upward Dog-3 reps Cat-Cow-10 reps Upper Windmill-5 reps R/L Alt Snow Angel-10 reps Side Plank-20 secs R/L Downward Dog-30 secs ---- COOLDOWN Puppy Dog-1 min Thread the Needle-1 min R/L Twisted Cross-1 min R/L Modified hurdlers Stretch-1 min R/L METCON For Time: 50/40 Calorie Ski 50 Push Ups on DB's) 50 Alt DB Snatch 50 DB Strict Press (pair) 50 Toes to Bar 50 DB Hang Powerclean (pair) 50 Burpees Goal: Sub 28, CAP 34 minutes. Rx+: 50/35 for all Rx: 50/35 Alt DB Snatch, 35/25 pair for the rest Rx2: 35/25 Alt DB Snatch, 25/20 pair for the rest, Sub Incline Push Up Rx3: 25/20 Alt DB Snatch, 20/15 pair for the rest, Sub Incline Push Up, 40 Burpees MODWOD 1: 20/15 Alt DB Snatch, 15/12 pair for the rest, Sub Incline Push Up, Sub 40/30 Calories, 40 reps, 35 Bodybuilders MODWOD 2: 15/12 Alt DB Snatch, 12/10 pair for the rest, Sub Incline Push Up, Sub 35/30 Calories, 35 reps, Bodybuilder to Box
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