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WOD Blog
 | Thu, Feb 23 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 2-23-23 | WARM UP 2-23-23 | SKILL WORK 2-23-23 | METCON 2-23-23 |
SHRED 2-23-23(Reps, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes Walking Inchworms-20 m ---- Standing YTW's-10 reps each Cat-Cow-10 reps Upper Windmill-5 reps R/L Alt Scorpion-10 reps Supine Twist-30 secs R/L Glute Bridge-10 reps Downward Dog Foot Tap-10 reps ---- Scap Pull-10 reps Arch Hollow-10 reps METCON 10-2 min Rounds, 1 min between rounds: Rounds 1, 3, 5, 7. 9: 15 Toes to Bar AMRAP Ski Calories Rounds 2, 4, 6, 8, 10: 15 Dumbbell Bench Press AMRAP Devil Press Rx: 50/35 bench, 35/25 Devil press Rx2: Sub Hanging Leg Raise or 10 Toes to Rings, 35/25 bench, 25/20 Devil Press Rx3: Sub KTC, 25/20 bench, 20/15 Devil Press MODWOD 1: Sub 12 buy in reps, Sub KTC or Lying toes to bar, 20/15 bench, Sub burpees for Devil Press MODWOD 2: Sub 10 buy in reps, Sub Lying Toes to Bar, 15/12 bench, Sub Bodybuilder to Box
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