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WOD Blog
 | Mon, Nov 7 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 11-7-22 | CROSSFIT TOTAL 12-11-23 | WARM UP 12-11-23 | OPTIONAL METCON 11-7-22 |
SHRED 11-7-22(Reps, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Plate to Overhead Plate Row Plate Rotation (switch halfway) Standing YTW's (switch every few) ---- Inchworm + Upward Dog-3 reps Spiderman w/ Thoracic Rot-5 reps R/L Alt Scorpion-10 reps Supine Leg Swings-10 reps Praying Pose w/ Plate-30 secs Downward Dog-30 secs METCON EMOM x 10 minutes/30 secs b/t rounds: 10 Wall Ball w/ time remaining Evens: Alt DB Snatch Odds: Toes to Bar Into: EMOM x 10 minutes/30 secs b/t rounds: 30 Double Unders w/ time remaining: Evens: Calorie Ski Odds: Pull Ups Rx: 50/35, 20#/10'-14#/9' Rx2: 40-45/25, 14#/10'-10#/9', Sub Hanging Leg Raises, Ring Rows, Sub 50 Singles Rx3: 25/20, 14#/10'-10#/9', Sub KTC, Ring Rows, Sub 30 Singles MODWOD 1: 20/15, 10#/8'-6#/8', Sub Lying Toes to Bar, Ring Rows, Sub 30 singles or Plate Taps, Sub 8 reps on Wall Ball MODWOD 2: 15/12, 10#/8'-6#/8', Sub Lying Toes to Bar or Assisted Sit Ups, Ring Row,s 20 singles or Plate Taps, Sub 7 reps on Wall Ball
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