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WOD Blog
 | Mon, Apr 3 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Diana A |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 4-3-23 | WARM UP 4-3-23 | WEIGHTLIFTING 3-3-23 | METCON 3-3-23 |
SHRED 4-3-23(Time, Rx2, Rx3) WARM UP 30 ON/15 OFF x 2: Plate to Overhead Plate Squat Plate Press Plate Rotation (switch halfway) ---- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Spiderman w/ Thoracic Rot-5 reps R/L Alt Scorpion-10 reps Glute Bridge-10 reps Praying Pose to Hammy-5 reps back and forth ---- COOLDOWN Pliability OR Single Leg Forward Fold-1 min R/L Single Leg Saddle-1 min R/L Puppy Dog-1 min Reverse Shoulders-1 min FOR TIME: 27-21-15-9: Row Calories Wall Ball Alt DB Snatch Burpee Goal: Sub 20, CAP 27 minutes. Rx: 20#/10'-14#/9', 50/35 Rx2: 14#/10'-10#/9', 35/25 Rx3: 14#/10'-10#/9', 25/20, Sub Bodybuilder MODWOD 1: 10#/8'-6#/8', 20/15, Sub Bodybuilders, 21-15-12-9 rep scheme MODWOD 2: 10#/8'-6#/8', 15/12, Sub Bodybuilder to Box, 21-15-9 rep scheme
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