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WOD Blog
 | Fri, Nov 20 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 11-20-20 | WARM UP 11-20-20 | WEIGHTLIFTING 11-20-20 | METCON 11-20-20 |
SHRED 11-20-20(Reps) WARM UP DB Strict Press-5 reps R/L Air Squat-10 reps DB Row-10 reps R/L Sumo Squat-10 reps DB Strict Press-5 reps R/L Bodyweight Lunge-10 reps DB Strict Press-5 reps R/L -------------------------- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Thumbs Up-10 reps Breaststrokes-10 reps Weighted Praying Pose-30 secs Hammy Stretch-30 secs -------------------------- Scap Pull-10 reps Strict Pull Up OR Jump to Strict-3 reps -------------------------- METCON 2 Rounds (30 minutes) 2 minutes Seated DB Strict Press (pair) 2 minutes Heels elevated Goblet Squat 2 minutes Strict Pull Ups (OR band assisted) 2 minutes Sumo Range of Motion Squats 2 minutes DB Push Press (pair) 2 minutes DB Front Rack Lunge (pair) 2 minutes DB Push Jerk* 2 minutes REST *Load for overhead movements should be a weight you can do large sets with!
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