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WOD Blog
 | Thu, Jan 4 2024 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 1-4-24 | WARM UP 1-4-24 | METCON 1-4-24 | SKILL WORK 1-4-24 |
SHRED 1-4-24(Time, Rx2, Rx3) Shuttle Run-2 minutes ---- 2x: DB Overhead Carry-20 m R/L Single Arm DB Hang Clean-5 reps R/L DB High Pull-5 reps R/L Plank Shoulder Tap-10 reps Cat-Cow-10 reps (5 each way) ---- Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Downward Dog Foot Tap-10 reps ---- Handstand Hold-20 secs Scap Pull-10 reps Strict OR Jump to Strict Pull Up-3 reps ---- Explain metcon ---- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Downward Dog-1 min For Time: Ski-50/40 Calories Into: 5 Rounds: 5 Shuttle Runs (10 m distance, don't have to touch ground) 4 Dumbbell Hang Cleans 3 Strict Pull Up 2 Burpee 2 for 1's 1 Wall Walk Into: Assault Bike-50/40 Calories Into: 5 Rounds: 5 Shuttle Runs (10 m distance) 4 Dumbbell Hang Cleans 3 Strict Pull Up 2 Burpee 2 for 1's 1 Wall Walk Into: Row-50/40 Calories *Start on different machines to share equipment. Goal: Sub 23, CAP 27 minutes. Rx: 50/35 pair Rx2: 35/25 pair, Sub Jump to Strict Pull Up, Burpee 2 for 1 off knees as needed, partial wall walk Rx3: 25/20 pair, Sub Band Assisted (across rig) OR Jumping Pull Up, Sub Bear Crawl (5 m forward, 5 m backward), Burpee 2 for 1 off knees as needed MODWOD 1: 20/15 pair, Sub Ring Row x 6 reps, Sub Bear Crawl (5 m ALT between forward and backward), Sub Burpees, 40/30 Machine Calories MODWOD 2: 15/12 pair, Sub Ring Row x 6, Bodybuilder to Box, Sub 10 Incline Plank Shoulder Tap, 30/25 Machine Calories
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