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WOD Blog
 | Thu, Sep 3 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 9-3-20 | WARM UP 9-3-20 | SKILL WORK 9-3-20 | METCON 9-2-20 |
SHRED 9-3-20(Time) WARM UP 2 sets: Single DB OH Carry-20 m R/L Single DB Strict Press-5 reps R/L Single Arm Farmers Carry (slow)-20 m R/L DB High Pull-5 reps R/L DB snatch 5 reps R/L ---------------------- Plank Shoulder Tap-30 reps Hip Bridge Hold-30 secs Scap Pull-10 reps Chin Over Bar OR Ring Row Hold-20 secs ---------------------- UPPER PULL STRENGTH WORK Every 3 minutes x 5 sets: A1. Chin Up Negatives 5x3-5 reps OR Weighted Chin Ups 5x5 reps * Optional Slow row or bike in between sets. METCON 2 Rounds For MAX reps: 3 minutes AMRAP: 200 m Farmers Carry DB Hang Powerclean AMRAP REST 1 minute 3 min AMRAP: 200 m Overhead Carry (pair) DB STO AMRAP REST 1 minute 3 min AMRAP: D-Ball Carry-200 m D-Ball Over Shoulder AMRAP |
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