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WOD Blog
 | Mon, Oct 3 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 10-3-22 | METCON 10-3-22 | WARM UP 10-3-22 | WEIGHTLIFTING 10-3-22 |
SHRED 10-3-22(Reps, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- Inchworm + Upward Dog-3 reps Cat-Cow-10 total reps Upper Windmill-3 reps R/L Spiderman w/ Thoracic Rot-5 reps R/L Alternating Snow Angels-10 reps 90-90 Hip Rotation-10 reps Downward Dog-30 secs METCON EMOM x 35 minutes 1. 12/9 Calorie C2 Bike 2. AMRAP Push Ups 3. 12/9 Calorie Ski 4. AMRAP Matador Leg Raise 5. 12/9 Calorie Row 6. AMRAP DB Push Press (pair) 7. 150 m Run Rx: 50/35 pair Rx2: 40-45/25 pair, Sub Incline Push Ups, Matador Knee Raises Rx3: 25/20 pair, Sub Incline Push Up, Matador Knee Raise MODWOD 1: 20/15 pair, sub Incline Push Up, Lemon Squeeze, 10/7 Machine Calories, 100 m Run MODWOD 2: 15/12 pair, sub Incline Push Up, Lemon Squeeze, 7/5 Machine Calories, 60-80 m Run
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