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WOD Blog
 | Thu, Oct 13 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Stacey S |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 10-13-22 | WARM UP 10-13-22 | METCON 10-13-22 |
SHRED 10-13-22(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 Air Squat Single Leg Deadlift (no weight, alt) Split Squat (15 secs R/L) Inchworm Into Upward Dog --- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Pigeon Pose-30 secs R/L Praying Pose-30 secs Hammy Stretch-30 secs STRENGTH WORK Alt EMOM x 18 1. Bulgarian Split Squat R-8-12 reps 2. Bulgarian Deadlift R-8-12 reps 3. REST 4. Bulgarian Split Squat L-8-12 reps 5. Bulgarian Deadlift L-8-12 reps 6. REST METCON 5 Rounds For Time: 21 Wall Ball 15 Dumbbell Deadlift 9 Burpees Goal: Sub 15, CAP 20 minutes. Rx: 20#/10'-14#/9', 50/35 pair Rx2: 14#/10'-10#/9', 40-45/25 pair Rx3: 14#/10'-10#/9', 35/20 pair MODWOD 1: 10#/8'-6#/8', 20/15 pair, Sub Bodybuilders MODWOD 2: 10#/8'-6#/8', 15/12 pair, Sub Bodybuilder to Box |
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