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WOD Blog
 | Thu, Mar 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 (638 days ago) |
| SHRED 3-9-23 | WARM UP 3-9-23 | METCON 3-9-23 | SKILL WORK 3-9-23 |
SHRED 3-9-23(Time, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 2x: 10 Plate Ground to Overhead 10 Plate Squat 10 Plate Press 5 Plate Rotation each way ---- Jane Fonda-10 reps R/L YTW's-10 reps Samson Stretch-30 secs R/L Glute Bridges-10 reps Downward Dog-30 secs ---- COOLDOWN Pliability METCON 2:30 ON/1:00 min OFF alternating: Rounds 1, 3, 5 16 Wall Ball 16 Alt DB Snatch AMRAP C2 Bike Calories Rounds 2, 4, 6 20 Jump Squats 20 Plate Ground to Overhead AMRAP Shuttle Runs (10 m, touch ground) Rx: 20#/10'-14#/9', 50/35 DB, 35/25 Plate Rx2: 14#/10'-10#/9', 35/25, DB, 25/15 Plate Rx3: 14#/10'-10#/9', 25/20 DB, 25/15 Plate, Cut reps to 14 (triplet 1) and 16 (triplet 2) MODWOD 1: 10#/8'-6#/8', 20/15 DB, 15/10 plate, Cut reps to 12 (triplet 1), and 16 (triplet 2) sub Air Squats for Jump Squats MODWOD 2: 10#/8'-6#/8', 15/12 DB, 15/10 Plate, Cut reps to 10 (triplet 1) and 12 (triplet 2), Sub Air Squats for Jump Squats
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