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 | Fri, Dec 29 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 12-29-23 | SETHS 37TH BDAY TOTAL 12-29-23 | WARM UP 12-29-23 | SETHS 37TH BDAY WOD 12-29-23 |
SHRED 12-29-23(Time, Rx2, Rx3) WARM UP: Box Step Up-2 minutes ---- 2x: 20 m DB OH Carry R/L 5 DB Goblet Squat 5 DB High Pull each side 10 Plank Shoulder Tap 10 Cat-Cow (5 each way) 10 Downward Dog Foot Tap ---- Hip Rotation-20 reps R/L Spiderman to hammy-30 secs R/L Praying Pose-30 secs Hammy Stretch-30 secs ---- COOLDOWN 2x: Saddle-1 min Upward Dog-30 secs Twisted Cross-30 secs R/L Downward Dog-30 secs Thread the Needle-30 secs R/L METCON For Time: Bike Erg-2000 m Box Jump-60 reps DB Hang Clean-40 reps (pair) Bodybuilder-30 reps Farmers Carry-200 m (pair) Goblet Squat-30 reps DB STO-40 reps (pair) Double Under-60 reps Assault Bike-2 miles *Swap placement of bikes to share machines. Goal: Sub 24, CAP 30 minutes. Rx: 50/35, 24''/20'' Rx2: 40-45/25 pair, 24''/20'' Step Ups Allowed, Sub 100 Singles Rx3: 25/20 pair, 20''/16'', Step Ups Allowed, Sub 60 Singles MODWOD 1: 20/15 pair, 20''/16'', Step Ups Allowed, Sub 60 Plate Taps, Sub 1500 m Bike Erg, 1.5. Mile Assault Bike MODWOD 2: 15/12 pair Sub: 1500 m Bike Erg 40 Plate Step Ups 30 DB Hang Clean 20 Bodybuilder to Box 200 m Farmers Carry 20 Goblet Squat 30 DB STO 60 Plate Taps 1.5 Assault Bike |
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