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WOD Blog
 | Thu, Dec 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 (636 days ago) |
| SHRED 12-22-22 | WARM UP 12-22-22 | SKILL WORK 12-22-22 | METCON 12-22-22 |
SHRED 12-22-22(Reps, Rx2, Rx3) WARM UP: 30/25 Machine Calories (within 3 min) ---- 2x: 10 Air Squat 10 Hip Rotation R/L 10 Thumbs Up 10 Breaststrokes 3 Spiderman + Thor Rotation R/L 10 Downward Dog Foot Tap ---- METCON 10-2 min Rounds, 1 min REST between rounds: Rounds 1, 3, 5, 7, 9: 10/7 Calorie Row 10 Pull Ups MAX burpees over rower Rounds 2, 4, 6, 8, 10: 10/7 Calorie C2 Bike 20 m Sled Push MAX Air Squats Rx: 135/90 sled Rx2: 135/90 sled, sub Ring Rows Rx2: 90/70 sled, sub Ring Rows, Burpees MODWOD 1: 90/70 Sled, Sub Ring Rows, Bodybuilders 7/5 Calories MODWOD 2: 70/50 Sled, 10 m Push, Sub Ring Rows, Bodybuilder to Box, 7/5 Calories
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