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WOD Blog
 | Thu, Sep 15 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| SHRED 9-15-22 | WARM UP 9-15-22 | SKILL WORK 9-15-22 | METCON 9-15-22 |
SHRED 9-15-22(Reps) WARM UP: 30 ON/15 OFF x 2: Goblet Squat Russian Swing Jane Fonda (switch halfway) Glute Bridges (with KB on hips) ----- Half Kneeling Adductor Stretch-5 reps R/L Spiderman to Hammy-30 secs each R/L Alternating Snow Angels-10 reps Weighted Praying Pose-30 secs Downward Dog-30 secs LOWER ACCESSORY 18 min EMOM 1. Bulgarian Split Squat-8-10 reps R 2. Single Leg Hip Thrust-8-10 reps R 3. Bulgarian Split Squat-8-10 reps L 4. Single Leg Hip Thrust-8-10 reps L 5. Weighted Sit Up-8-10 reps, unweighted sit ups rest of minute 6. REST METCON: 18 Minute AMRAP: 25 Air Squats 20 Russian Swings 15 Toes to Bar 10 Dumbbell Deadlift (heavy) 5 Over Unders Rx: 53/35, 70/50 pair, 30''/24'' Rx2: 53/35, 50/35 pair, 24''/20'', Sub Hanging Leg Raise Rx3: 35/26, 25/20 pair, Sub Jump Over 20''/16'', Sub KTC, MODWOD 1: 26/20, 20/15 pair, sub Step Over 20''/16'', Sub Lying Toes to Bar MODWOD 2: 20/15, 20/15 pair, Sub Step over 20''/16'', Sub Lying Toes to Bar, Air Squat to Box
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