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WOD Blog
 | Thu, Feb 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 (636 days ago) |
| SHRED 2-9-23 | WARM UP 2-9-23 | METCON 2-9-23 |
SHRED 2-9-23(Time, Rx2, Rx3) WARM UP: Plate to Overhead-15 reps Plate Press-15 reps Plate Rotation-10 reps each way Plate Row-15 reps Horizontal Plate Press-15 reps Plate Plank Walkover-10 reps ---- Cat-Cow-10 reps Upper Windmill-reps R/L Swimmers-5 controlled reps Puppy Dog-30 secs Reverse Shoulders-30 secs --- Scap Pull-10 reps METCON 2 Rounds For Total Reps: 3 min AMRAP: Strict Pull Up REST 1 minute 3 min AMRAP: Dumbbell Bench Press REST 1 minute 3 Min AMRAP: Calorie Ski REST 1 minute 3 min AMRAP: Burpee Plate to Overhead REST 1 minute Rx: 50/35 pair, 35/25 plate Rx2: 35/25 pair, 25/15 plate, sub band assisted strict pull ups Rx3: 25/20 pair, No plate on burpees, Sub band assisted strict pull ups MODWOD 1: 20/15 pair, Sub Bodybuilders, Sub Ring Rows MODWOD 2: 15/12 pair, Sub Bodybuilder to Box, Ring Rows
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