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WOD Blog
 | Tue, Feb 14 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 2-14-23 | WARM UP 2-14-23 | VALETINES WOD 2-14-23 |
SHRED 2-14-23(Reps, Rx2, Rx3) VALENTINE'S WOD! Complete the following AMRAPs in teams of 2! 10 min AMRAP: Partner 1: 20 m Walking Lunge Partner 2: 10 Pull Ups+20 Double Unders *Switch when both partners finish their part! Count 20 m lunge as 20 reps! REST 1 minute 10 min AMRAP: 5 Synchro Air Squats 3 Partner High Five Burpees *Every 3 rounds accumulate 20/15 bike calories, switching as desired)* *20 calories for mix gender teams, 15 calories for all female teams! REST 1 minute 10 min AMRAP: Partner 1: 15/12 Calorie Row Partner 2: 10 Push Ups+10 Kettlebell Deadlift *Switch when both partners finish their part! ***If there is an uneven number of athletes teams of 3 can be created. Have two athletes work at the same time as one person. Rx: 53/35 Sumo KB Deadlift Rx2: 53/35 Sumo KB Deadlift, Sub Ring Rows, Single Unders, Incline Push Ups Rx3: 35/26 Sumo KB Deadlift, Sub Ring Rows, Single Unders, Incline Push Ups, Sub Bodybuilders, 15/12 Calorie Bike, 12/9 Calorie Row MODWOD 1: 26/20 Sumo KB Deadlift, Sub Ring Rows, Plate Taps, Incline Push Ups, Bodybuilder to Box, 12/9 Calorie Bike, 10/7 Calorie Row MODWOD 2: See coach for personalized mods!
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