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WOD Blog
 | Thu, Oct 20 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 10-20-2022 | WARM UP 10-20-22 | METCON 10-20-22 |
SHRED 10-20-2022(Reps, Rx2, Rx3) WARM UP 2x: 10 Plate to Overhead 10 Plate Squat 10 Plate Press 10 Plate Row 10 Plate Plank Walkover --- 3 Inchworm + Upward Dog 10 Alternating Snow Angels 5 Spiderman + Thoracic Rot R/L 30 second Downward Dog UPPER STRENGTH WORK 15 Minutes to accumulate: Alternating DB Bench Press-70-100 reps Strict Pull Up-40-50 reps *Partition as desired but aim to start with a big set and chip away. METCON 18 min AMRAP: 10 Wall Ball 100 m Run (count as 10 reps) 10 Ring Row 100 m Run 10 Push Up 100 m Run 10 Alt DB Snatch 100 m Run Rx: 50/35, 20#/10'-14#/9', Feet elevated ring row if able Rx2: 40-45/25, 14#/10'-10#/9', Sub Incline Push Ups Rx3: 25/20, 14#/10'-10#/9' MODWOD 1: 20/15, 10#/8'-6#/8', Sub Incline Push Ups MODWOD 2: 15/12, 10#/8'-6#/8', Sub Incline Push Ups, Sub 200 m Bike Erg
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