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WOD Blog
 | Tue, Oct 18 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 10-18-22 | WARM UP 10-18-22 | SKILL WORK 10-18-22 | METCON 10-18-22 |
SHRED 10-18-22(Reps, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 3 Step Over Jump Rope Air Squat ---- Hip Rotation-20 reps R/L Samson Stretch-30 secs R/L Upper Windmill-5 reps R/L Swimmers-5 controlled reps Praying Pose to Hammy-30 secs each STRENGTH WORK EMOM x 15 1. Heels Elevated Dumbbell Front Squat-10-15 reps (pair) 2. Hip Extension or Light Good Morning-10-15 reps 3. Hollow Hold-30 secs METCON 20 min AMRAP: 2-4-6-8-10-12-14 etc. Air Squat Toes to Bar Box Over Sit Up *30 double Unders after each round Rx: 24''/20'' Rx2: 24''/20'', step overs allowed, sub Hanging Leg Raises or Toes to Rings, Sub 50 singles Rx3: 20''/16'', step overs allowed, sub KTC, Sub 30 Singles MODWOD 1: 20''/16'', step overs allowed, sub sit ups or Lying Toes to Bar, 30 singles or plate taps MODWOD 2: Sub Plate Step overs, Sub Assisted Sit Ups OR Lying Toes to bar, 20 singles or plate taps
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