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WOD Blog
 | Thu, Jul 21 2022 |  |
 | 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 7-21-22 | WARM UP 7-21-22 | METCON 7-21-22 | ROMWOD COOLDOWN |
SHRED 7-21-22(Reps, Rx2, Rx3) WARM UP 45 ON/15 OFF x 7 Plate to Overhead Plate Press Plate Rotation (half R/L) Plate Row Band Pull Apart (mix styles) Band Int/Ext Rot R Band Int/Ext Rot L ---- Supinated Hang-20 secs Scap Pull-10 reps Strict OR Jump to Strict Pull Up-3 reps UPPER ACCESSORY WOD 40 ON/20 OFF x 15 minutes (3 rounds) 1. Strict Pull Up 2. Push Up or Dip 3. Ski Calories 4. Dumbbell or Barbell Curl 5. Dumbbell or Barbell Strict Press *Use a weight/mod where you can get 8-10 reps fresh! METCON 18 min AMRAP: 2-4-6-8-10-12-14 etc. Burpee Alt DB Snatch (single) Toes to Bar Alt DB Push Press (pair) Alt Gorilla Row (pair) Rx: 50/35 Rx2: 35/25, Sub Hanging Leg Raises Rx3: 25/20, Sub KTC MODWOD 1: 20/15, Bodybuilders, Sub Lying Toes to Bar MODWOD 2: 15/12, Bodybuilder to Box, Sub Incline Mountain Climbers
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