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WOD Blog
 | Mon, Nov 21 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 11-21-22 | WARM UP 11-21-22 | WEIGHTLIFTING 11-21-22 | METCON 11-21-22 |
SHRED 11-21-22(Reps, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Air Squat KB Sumo Deadlift (single) Step Up Plate to Overhead ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch-30 secs R/L Glute Bridges-15 reps ---- Scap Pull-10 reps Arch Hollow-10 reps METCON 6 min AMRAP: 6 KB Deadlift (pair) 6 Sit Ups (no anchor) 6 Air Squats REST 2 minutes 6 min AMRAP: 6 Calorie Ski 6 V-Ups 6 Box Jumps REST 2 minutes 6 min AMRAP: 6 Alt DB Snatch 6 Toes to Bar 6 Goblet Reverse Lunges Rx: 53/35 KB pair, 50/35 DB, 24''/20'' Rx2: 53/35 KB pair, 35/25 DB, 24''/20''. Step Ups Allowed, Sub Hanging Leg Raises, Sub Lemon Squeeze Rx3: 35/26 KB pair, 25/20 DB, BW Lunges if needed, 20''/'16'', Step Ups Allowed, Sub KTC, Sub Lemon Squeeze MODWOD 1: 26/20 kB pair, 20/15 DB, BW Lunges, 20''/16'', Step Ups Allowed, Lying Toes to Bar, Sub Lemon Squeeze MODWOD: 20/15 DB pair, 15/12 DB, Sub Air Squat for Lunges, Plate Step Ups, Lying Toes to Bar, Lemon Squeezes
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