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WOD Blog
 | Thu, Mar 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 (632 days ago) |
| SHRED 3-23-23 | WARM UP 3-23-23 | METCON 3-23-23 | SKILL WORK 3-23-23 |
SHRED 3-23-23(Reps, Rx+, Rx2, Rx3) WARM UP: Box Step Over-2 minutes ---- 2x: 10 Plate Ground to Overhead 10 Plate Squat 10 Plate Press 10 Plate Rotation (5 R/L) 10 Plate Row 10 Plate Plank Walk Over ---- Standing YTW's-10 reps each Side Plank w/ Hip Dip-10 reps R/L Samson Stretch-30 secs R/L Praying Pose to Hammy-30 secs back and forth ---- COOL DOWN Pliability OR 2x: 1 min Banded Lat Stretch each side 1 min Ring Chest Stretch 1 min Saddle Pose 1 min Butterfly Stretch 4-5 min Rounds, 2 mins REST between rounds: 15/12 Calorie Assault Bike THEN 2 Rounds: 10 Double DB Snatch 10 Double DB Thruster w/ time remaining Burpee Box DB Step Overs Score=MAX Burpee Box DB Step Overs Goal: High power output/aggressive pace each set!! Rx+: 50/35 pair, 24''/20'' Rx: 35/25 pair, 24''/20'' Rx2: 25/20 pair, 20''/16'' Rx3: 20/15 pair, 20''/16'', Sub Burpee Box Step Over (no weight) MODWOD 1: 15/12 pair, 20''/16'', Bodybuilder Box Step Over (no weight), Sub 12/9 Calories, 8 reps on DB Snatch/DB Thruster MODWOD 2: 12/10 pair, Bodybuilder to Box (no step over), 10/7. Calories, 6 reps of DB Snatch/DB Thruster
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