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WOD Blog
 | Thu, Nov 3 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 11-3-22 | WARM UP 11-3-22 | METCON 11-3-22 | ROMWOD COOLDOWN 11-3-22 |
SHRED 11-3-22(Reps, Rx2, Rx3) WARM UP 30 ON/15 OFF x 2 Air Squat Russian Swing Step Up ---- Hip Rotation-20 reps R/L 90-90 Hip Rotation-10 reps Half Kneeling Adductor Stretch-5 reps R/L Spiderman to Hammy-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs LOWER ACCESSORY Alt EMOM x 12 1. Reverse Deficit Lunge-12-16 reps* 2. Band Lateral Walk-10-12 steps R/L 3. REST *Hold DB's at sides. As heavy as form allows. METCON 21 min AMRAP: 40 Air Squat 40 Russian Swing 40 Box Jump 40 Sit Up (no anchor) *Every 3 minutes including 3, 2, 1, perform 15/12 Calorie Assault Bike before continuing. Rx: 53/35, 24''/20'' Rx2: 35/26, 24''/20'', Step Ups Allowed Rx3: 26/20, 20''/16'', Step Ups Allowed, Sub 12/9 Calories MODWOD 1: 20/15, 20''/16'', Step Ups allowed, Sub 12/9 Calories, Anchored Sit Ups MODwOD 2: 20/15, Plate Step Ups, 10/7 Calories, Assisted Sit Ups, Sub 30 reps of each
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