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WOD Blog
 | Tue, Nov 22 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 11-20-23 | WARM UP 11-22-22 | METCON 11-22-22 |
SHRED 11-20-23(Time, Rx2, Rx3) WARM UP: 20 ON/10 OFF x 6 sets: Jump Rope ----- 2x: 10 Plate Overhead Press 10 Plate Row 10 Plate Rotation (5 R/L) 10 Plate Plank Walkover ----- YTW's-10 reps each Puppy Dog-30 secs Reverse Shoulders-30 secs Downward Dog Foot Tap-10 reps METCON 4 Rounds For Time: 40 Double Under 20 Ring Rows 20 Burpees 20/15 Row Calories 20 DB Push Press (pair) Goal: Sub 26, CAP 34 minutes Rx: 50/35 pair Rx2: Sub 60 Singles, 40-45/25 pair Rx3: Sub 40 Singles, Bodybuilders, 25/20 pair MODWOD 1: Sub 30 singles or Plate Taps, 15 reps on other other movements, bodybuilders, 20/15 pair MODWOD 2: Sub 20 Singles or Plate Taps, 10 reps on other movements, bodybuilder to Box, 15/12 pair
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