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WOD Blog
 | Fri, Jan 27 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 1-27-23 | WARM UP 1-27-23 | WEIGHTLIFTING 1-27-23 | METCON 1-27-23 |
SHRED 1-27-23(Reps, Rx2, Rx3) WARM UP 30 ON/15 OFF x 8 Plate to Overhead Plate Press Plate Plank Walkover Plate Rotation (15 secs R/L) Horizontal Plate Press Plate Tricep Extension Plate Bus Driver Plate to Overhead --- Cat-Cow-10 reps Upper Windmill-5 reps R/L Alternating Snow Angels-10 reps --- Scap Pull-10 reps Strict OR Jump to Strict Pull Up-3 reps Arch Hollow-10 reps METCON 8 min AMRAP: 8/6 Calorie Ski 8 Alt DB Hang Clean and Jerk 8 Push Up REST 1 minute 8 min AMRAP: 8/6 Calorie Row 8 Rower Pike Ups 8 Dumbbell Plank Pull Through REST 1 minute 8 min AMRAP: 8/6 Calorie Bike 8 Pull Ups 8 Burpee to Target Rx: 50/35 Rx2: 40-45/25, Sub Incline Push Ups, Sub Ring Rows Rx3: 25/20, Sub Incline Push Ups, Sub Ring Rows, Sub Bodybuilder to Target MODWOD 1: 20/15, Sub Incline Push Ups, Sub Ring Rows, Sub Bodybuilder to Target, 6 reps of everything, Plank Shoulder Tap x 12 for pull throughs MODWOD 2: 15/12, Sub Incline Push Up, Sub Ring Rows, Sub Bodybuilder to Box, Incline Plank Shoulder Tap x 10, 6 reps of everything
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