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WOD Blog
 | Mon, Nov 14 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: London B & Alec |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 11-25-24 | WARM UP 11-14-22 | WEIGHTLIFTING 11-14-22 | METCON 11-14-22 |
SHRED 11-25-24(Reps, Rx+, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ----- 2x: Overhead Carry- 20 m R/L DB High Pull-5 reps R/L DB Strict Press-5 reps R/L ---- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Downward Dog Foot Tap-10 reps METCON: 10-2 min Rounds/1 min REST between rounds: Rounds 1, 3, 5, 7, 9: 100 m Shuttle Run (10 m distance) 5 Burpees AMRAP: Powerclean (DB or Barbell option) Rounds 2, 4, 6, 8, 10: 12/9 Calorie Ski 5 Toes to Bar AMRAP: STO (DB or Barbell Option) Rx+: 125/85 or 50/35 pair Rx: 95/65, or 35/25 DB pair Rx2: 75/55 or 25/20 DB pair, Sub Hanging Leg Raises Rx3: 65/45 or 20/15 DB pair, Sub KTC MODWOD 1: 45/35 or 20/15 DB pair, Sub Lying Toes to Bar, Sub 80 m Run, 10/7 Calories MODWOD 2: 25/15 or 15/12 DB pair, Sub Lying Toes to Bar, 60 m Run, 7/5 Calories
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