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WOD Blog
 | Mon, Sep 26 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 9-26-22 | WEIGHTLIFTING 9-26-22 | WARM UP 9-26-22 | METCON 9-26-22 |
SHRED 9-26-22(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 5 1. Jumping Jacks 2. 1 Inchworm + 4 Shoulder Tap 3. Standing YTW's-(switch every few reps) 4. Alt Scorpion 5. Downward Dog Foot Tap ---- Post Up Lat Stretch-30 secs Pec Stretch on Rig-30 secs R/L Supinated Hang-20 secs Scap Pull-10 reps Arch Hollow-10 reps METCON FOR TIME: Buy In: 50/40 Calorie Row 18-15-12-9-6-3 Pull Up Push Up Dumbbell Hang Powerclean Burpee Buy In: 50/40 Calorie Ski Goal: Sub 23, CAP 30 minutes Rx: 50/35 pair Rx2: 40-45/25 pair, sub Jumping CTB Pull Ups, Incline Push Ups Rx3: 25/20 pair, Sub Jumping Pull Ups, Incline Push Ups, Bodybuilders MODWOD 1: 20/15 pair, Ring Row, Incline Push Up, Bodybuilders (15-12-9-6-3-3), Sub 40/30 Calories MODWOD 2: 15/12 pair, Ring Row, Incline Push Up, Bodybuilder to Box, 15-12-19-6-3 rep scheme, 40/35 Calories
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