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WOD Blog
 | Fri, May 5 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Sierra Too |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 5-5-23 | WARM UP 5-5-23 | LINDA 5-5-23 |
SHRED 5-5-23(Reps, Rx+, Rx2, Rx3) WARM UP: Shuttle Run-1 min Walking Lunge-20 m Bear Crawl-20 m ---- Good Morning (barbell or band)-20 reps Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Hip Rotation-20 reps R/L Samson Stretch-30 secs R/L Glute Bridge- 15 reps --- Explain metcon and warm up DT --- COOLDOWN Pliability OR Single Leg Forward Fold-1 min R/L Pigeon Pose-1 min R/L Couch Stretch-1 min R/L Twisted Cross-1 min R/L METCON 30 minute AMRAP: 1 Round Dumbbell DT* 10 m Walk Lunge 10 m Sled Push 10 Burpees 100 m Run DT: one round=27 reps 12 DB Deadlift 9 DB Hang Clean 6 DB STO 10 m=10 reps Rx+: 55/45 pair, or 155/105 Barbell Rx: 50/35 pair or 125/85 Barbell, 135/90 Sled Rx2: 35/25 pair, or 95/65 Barbell, 90/70 Sled Rx3: 25/20 pair or 65/45 Barbell, 90/70 Sled MODWOD 1: 20/15 pair, 70/50 Sled, Sub 10 Reverse Lunges, Bodybuilders MODWOD 2: 15/12 pair, 70/50 Sled, Sub 10 Step Ups, Bodybuilder to Box
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