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WOD Blog
 | Mon, Oct 10 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Jeff H |
| SHRED 10-10-22 | WARM UP 10-10-22 | WEIGHTLIFTING 10-10-22 | METCON 10-10-22 |
SHRED 10-10-22(Time, Rx2, Rx3) WARM UP: Step Over-2 minutes ---- 30 ON/15 OFF x 2: Russian Swing BW Lunge Thumbs Up (Breaststrokes Rd 2) ---- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Glute Bridge-10 reps Praying Pose-30 secs Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps FOR TIME: 100 Walking Lunges ----- 3 Rounds: 30 Russian Swings 30 Sit Ups (no anchor) ----- 50 Weighted Step Over (single) ----- 3 Rounds: 20 Deadlift 20 Toes to Bar ----- 100 Walking Lunges Goal: Sub 25, CAP 32. Rx: 53/35, 24''/20'', 53/35 Step Over, 165/115 Deadlift Rx2: 35/26, 24''/20'', 35/26 Step Over, 135/95 Deadlift, Sub Hanging Leg Raise Rx3: Sub 80 Lunges, 40 Step Overs 26/20, 20''/16'', 20/12-15 Step Over, 115/75 Deadlift, Sub KTC MODWOD 1: Sub 60 Reverse Lunges, 26/20, 20''/16'', no weight on Step Over, (30 reps), 95/65 Deadlift or 20/15 DB pair, Sub Lying Toes to Bar MODWOD 2: 20/15, Sub Plate Step Over, 75/55 or 15/12 DB pair, Sub Lying Toes to Bar, Sub 30 Step Ups for all lunge movements
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