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WOD Blog
 | Thu, Oct 1 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Nichole & Steve Jo & Harrison W |
 | Welcome: Sara G |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 10-1-20 | WARM UP 10-1-20 | METCON 10-1-20 |
SHRED 10-1-20(Time) WARM UP Bike 50 secs Easy/10 secs HARD 40 secs Easy/20 secs HARD 30 secs Easy/30 secs HARD ----------------- 2 Rounds: Air Squat-10 reps Plate to Overhead-10 reps Spiderman w/ Thoracic Rotation-5 reps R/L Downward Dog Foot Tap-10 reps METCON 2 Rounds for time (not including rest) 6 Heavy DB GTO (pair) 24 Jump Squat to Target (right above reach) 9 Calorie Bike REST 2 minutes 9 Moderate DB GTO 18 Jump Squats 12 Calorie Bike REST 2 minutes 12 Light DB GTO 12 Jump Squats 15 Calorie Bike REST 2 minutes TOTAL CAP at 30 minutes. Goal sub 15 not including REST. If desired, a barbell may be subbed for ground to overhead. Goal is to use 3 different loads and sprint the bike/squats. |
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