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WOD Blog
 | Tue, Jan 31 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| SHRED 3-26-24 | WARM UP 1-31-23 | METCON 1-31-23 | SKILL WORK 1-31-23 |
SHRED 3-26-24(Reps, Rx2, Rx3) WARM UP 30 ON/15 OFF x 2 Plate to Overhead Plate Squat Plate Press Plate Rotation (switch halfway) ---- 1 Inchworm + 6 Shoulder Tap-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps TTB or KTC-5 reps METCON 22-16-10: Single Arm Dumbbell Thruster (half R/L) Single Arm Devil Press (half R/L) Toes to Bar Into 44-32-20: Wall Ball Bodybuilders Plate to Overhead Goal: Sub 30, CAP 36 minutes Rx: 50/35, 20#/10'-14#/9', 35/25 Plate Rx2: 35/25, 14#/10'-10#/9', 35/25 Plate, Sub Hanging Leg Raises Rx3: 25/20, 14#/10'-10#/9', 25/15 Plate, Sub KTC MODWOD 1: 20/15, Sub Bodybuilder+DB Overhead, Sub Lying Toes to Bar, 10#/8'-6#/8', 15/10, 36-30-18 reps on part 2 MODWOD 2: 15/12, Sub DB Snatch, Sub Lying Toes to Bar, 10#/8'-6#/8', Sub Bodybuilder to Box, 15/10, Sub 30-22-18 reps for part 2. Planned: Tue,Mar26,2024 Tue,Jan31,2023
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