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WOD Blog
 | Mon, Jan 9 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (629 days ago) |
| SHRED 1-9-23 | WEIGHTLIFTING 1-9-23 | GRACE 4-22-23 | WARM UP 1-9-23 |
SHRED 1-9-23(Reps, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2: Plate to Overhead Plate Squat Plate Press Plate Rotation (15 secs R/L) ---- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Spiderman w/ Thoracic Rot-5 reps R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridges-10 reps Praying Pose to Hammy-30 secs each METCON 6-3 min Rounds/1 min between rounds: 20 Wall Ball 15 Toes to Bar Rounds 1, 3, 5: Ball Slam AMRAP Rounds 2, 4, 6: Ski Calorie AMRAP SCORE=Total AMRAP reps! Rx: 20#/10'-14#/9', 50/35 ball Rx2: 14#/10'-10#/9', 50/35 ball, Sub Hanging Leg Raise Rx3: 14#/10'-10#/9' (Sub 15 Wall Ball), 35/20 Ball, Sub KTC, MODWOD 1: 10#/8'-6#/8', Sub 12 Wall Ball, 12 Lying Toes to Bar, 20/14 Ball MODWOD 2: 10#/8'-6#8', Sub 10 Wall Ball, 10 Lying Toes to Bar, 14/10 Ball
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