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WOD Blog
 | Tue, Aug 9 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 8-9-22 | WARM UP 8-9-22 | QUICK CORE 8-9-22 | METCON 8-9-22 |
SHRED 8-9-22(Reps, Rx2, Rx3) WARM UP 45 ON/15 OFF x 10 minutes Jump Rope Plate Squat Plate Press Plate Row Inchworms Jump Rope Spiderman to Hammy R Spiderman to Hammy L Praying Pose to Hammy Downward Dog METCON: 30 Minute Timer: Work 30 ON/30 OFF, AMRAP style: 100 Double Unders 80 Wall Ball 60/40 Calorie Row 40 Burpees 20 Dumbell Thrusters *If you finish and have time left go back to the top! Rx: 20#/10'-14#/9', 50/35 pair Rx2: 14#/10'-10#/9', 35/25 pair, sub 150 singles Rx3: 14#/10'-10#/9' (60 wall ball), 30 Burpees, 25/20 pair, sub 100 singles MODWOD 1: 10#/8'-6#/8', Sub Bodybuilders, 20/15 pair sub rep scheme: 80/60/40/20/10, plate taps or singles MODWOD 2: Sub Air Squats, Sub Bodybuilder to Box, 15/12 pair, Sub Plate Taps 80/60/40/20/10
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