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WOD Blog
 | Thu, Mar 16 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 3-16-23 | WARM UP 3-16-23 | METCON 3-16-23 | SKILL WORK 3-16-23 |
SHRED 3-16-23(Reps, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 2x: 10 Air Squat 10 Plank Shoulder Tap 10 Plate to Overhead 10 Glute Bridges ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch-30 secs R/L Praying Pose-30 secs Downward Dog-30 secs ---- Cool Down Pliability METCON 10 min AMRAP 2-4-6-8-10-12 etc. Devil Press 50 Foot Shuttle Run (25 down, 25 back, open standard) REST 2 minutes 10 min AMRAP: 2-4-6-8-10-12 etc. Dumbbell Cluster Bike Calories RX: 35/25 pair Rx2: 25/20 pair Rx3: 20/15 pair MODWOD 1: 20/15 pair, Sub Burpees for Devil Press, Dumbbell Hang clean and jerk for cluster MODWOD 2: 15/12 pair, Sub Bodybuilders for Devil Press, Dumbbell Hang clean and jerk for cluster
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