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WOD Blog
 | Fri, Nov 18 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Alisha G |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 11-18-22 | WARM UP 11-18-22 | WEIGHTLIFTING 11-18-22 | METCON 11-18-22 |
SHRED 11-18-22(Reps, Rx2, Rx3) WARM UP: Step Up-2 minutes ----- 2x: 15 Banded Good Morning 10 Alt Scorpion 10 Supine Leg Swings 10 Glute Bridges 10 Downward Dog Foot Tap ABCON: 30 ON/30 OFF x 10 minutes, alternating 1. Lemon Squeeze AMRAP 2. Russian Twist AMRAP METCON: 8 min AMRAP: 2-4-6-8-10-12-14 etc. Assault Bike Calories Box Jump 40 m Farmers Carry after each set* (count as 20 reps) REST 2 minutes 8 min AMRAP: 2-4-6-8-10-12-14 etc. Dumbbell Deadlift Lateral Hop Over DB x 2 reps 20 m Sled Push after each set* (count as 20 reps) REST 2 minutes Rx: 50/35 pair, 90/70 sled, 24''/20'' Rx2: 35/25 pair, 90/70 sled, 24''/20'', step ups allowed Rx3: 25/20 pair, 70/50 sled, 20''/16'', step ups allowed MODWOD 1: 20/15 pair, 70/50 sled (10 m), 20''/16'', step ups allowed MODWOD 2: 15/12 pair, 70/50 sled (5 m), Plate Step Ups, 20 m Farmers Carry |
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