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WOD Blog
 | Tue, Oct 11 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Mike C |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 10-11-22 | WARM UP 10-11-22 | METCON 10-11-22 | SKILL WORK 10-11-22 |
SHRED 10-11-22(Reps, Rx+, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 1. Jumping Jacks 2. Plate to Overhead 3. Plate Press/Horizontal Plate Press (20 secs each) 4. Plate Row w/ Pause 5. Plate Rotation (switch halfway) 6. 1 Inchworm + 4 Shoulder Tap 7. YTW's-switch every few reps 8. Puppy Dog 9. Reverse Shoulders 10. Downward Dog UPPER STRENGTH WORK Alt EMOM x 12: 1. Seated Arnold Press-8-12 reps 2. Dumbbell Row R-8-12 reps 3. Dumbbell Row L-8-12 reps THEN Alt EMOM x 6 1. Dumbbell Bicep Curl-10-15 reps 2. Overhead Tricep Extension-10-15 reps METCON: 17 min AMRAP: 1-3-5-7-9-11-13-15 Double DB Hang Snatch Push Up on DB's Dumbbell Hang Clean Dumbbell Push Press *100 m Run Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Incline Push Up Rx3: 20/15 pair, Sub Incline Push Up MODWOD 1: Sub Single DB Snatch 20/15, Sub Incline Push Up MODWOD 2: Sub Single DB Snatch 15/12, Sub Incline Push Up |
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