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WOD Blog
 | Fri, Dec 16 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 12-16-22 | METCON 12-20-24 | WARM UP 12-20-24 | WEIGHTLIFTING 12-20-24 |
SHRED 12-16-22(Check In) WARM UP 45 ON/15 OFF x 10 minutes Jumping Jacks Air Squat Plate Press Fire Hydrant Donkey Kick Thumbs Up/Breaststrokes Spiderman + Thor Rot R Spiderman + Thor Rot L Praying Pose Downward Dog METCON FOR TOTAL TIME (including rest) 40/30 Calorie Ski 60 Alt DB Hang Clean and Jerk 40/30 Calorie Ski REST 2 minutes 40/30 Calorie C2 Bike 60 Wall Ball 40/30 Calorie C2 Bike REST 2 minutes 40/30 Calorie Row 60 Jumping Pull Ups 40/30 Calorie Row Goal: Sub 31, CAP 38 minutes. Rx: 50/35 DB, 20#/10'-14#/9' Rx2: 40-45/25 DB, 14#/10'-10#/9' Rx3: 25/20 DB, 14#/10'-10#/9' MODWOD 1: 20/15 DB, 10#/8'-6#/8', 30/25 cals, 50 reps MODWOD 2: 15/12 DB, 10#/8'-6#/8', 25/20 cals, 40 reps |
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