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WOD Blog
 | Thu, Dec 1 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 12-1-22 | SKILL WORK 12-1-22 | WARM UP 12-1-22 | METCON 12-1-22 |
SHRED 12-1-22(Reps, Rx2, Rx3) WARM UP 20 ON/10 OFF x 6 sets: Jump Rope ----- 2x: 10 Band Pull Apart 10 Band Press 10 Band Passthrough 10 Plank Shoulder Tap ---- Scratch Test w/ Band as needed-30 secs R/L Downward Dog-30 secs ---- Scap Pull-10 reps METCON 1 min ON/30 secs OFF x 20 sets (30 minutes) 30 Double Under 10 Dumbbell Hang Powerclean 10 Dumbbell Push Press 10 Jumping Pull Up 10 No Jump Burpee Complete as much work as possible, then pick up where you left off after each rest period. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub 50 singles Rx3: 20/15 pair, bodybuilders, Sub 30 singles MODWOD 1: 15/12 pair, 8 bodybuilders, 30 plate taps MODWOD 2: 12/10 pair, bodybuilder to box, plate taps, 8 reps of each
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