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WOD Blog
 | Thu, Apr 6 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 4-6-23 | WARM UP 4-6-23 | METCON 4-6-23 | SKILL WORK 4-6-23 |
SHRED 4-6-23(Reps, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes ---- 30 ON/15 OFF x 2: Air Squat Bodyweight Good Morning Hip Rotation (switch halfway) Glute Bridges ---- Spiderman to Hammy-30 secs R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Downward Dog-30 secs ---- COOL DOWN Pliability OR Single Leg Saddle-1 min R/L Saddle-1 min Single Leg Forward Fold-1 min R/L Forward Fold-1 min Calf Stretch on Rig-1 min R/L 25 min AMRAP: 15 Dumbbell Deadlift 15 Dumbbell Front Squat 15 Shuttle Runs (25 feet=1 rep) REST 1 minute 15/12 Calorie Row 15/12 Calorie Bike 21 Lateral Hops Over Rower REST 1 minute Rx: 50/35 pair Rx2: 40-45/25 pair Rx3: 25/20 pair, Sub Step Overs MODWOD 1: 20/15 pair, 20/15 Goblet Squat, Sub Step Overs, Sub 12/9 reps of each, 15 reps on step over MODWOD 2: 15/12 pair, 15/12 Goblet Squat, Sub Step Overs, Sub 10/7 reps on everything
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