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WOD Blog
 | Mon, Mar 6 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Tia N |
 | Welcome: Sofia |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-6-23 | WEIGHTLIFTING 3-6-23 | METCON 3-6-23 | WARM UP 3-6-23 |
SHRED 3-6-23(Reps, Rx+, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 Russian Swing Step Up Sumo Inchworm Into Upward Dog Alternating Snow Angels ---- Hip Rotation-20 reps R/L Half Kneeling Adductor Stretch-5 reps R/L Alt Scorpion-10 reps Supine Twist-30 secs R/L Downward Dog-30 secs ---- Cool Down-Pliability OR: 2x: 1 min Single Leg Forward Fold each side 1 min Couch Stretch each side 1 min Frog Pose METCON 1: 12 min AMRAP: 8 Toes to Bar 8 D-Ball Over shoulder 12 Sit Ups (no anchor) 12 Russian Swings Rx+: 100/75, 70/53 Rx: 75/50, 53/35 Rx2: 50/35, 53/35, Sub Hanging Leg Raise Rx3: 50/35, 35/26, Sub KTC MODWOD 1: 35/20, 26/20, Sub Lying Toes to Bar METCON 2: 15 min AMRAP: 70/50 Calorie Row ---- 3 Rounds: 21 Kettlebell Sumo Deadlift 15 Box Jumps 9 Burpees --- w/ time remaining Row AMRAP SCORE=row calories at the end of Metcon 2+REPS on first METCON Rx+: 70/53, 24''/20'' Rx: 53/35, 24''/20'' Rx2: 53/35, 24''/20'', Step Ups Allowed Rx3: 35/26, 20''/16', Step Ups Allowed MODWOD 1: 35/26, 20''/16'', Step Ups Allowed, Sub Bodybuilders MODWOD 2: 26/20, Plate Step Ups, Sub Bodybuilder to Box
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