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WOD Blog
 | Mon, May 8 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 5-8-23 | WARM UP 5-8-23 | WEIGHTLIFTING 5-8-23 | METCON 5-8-23 |
SHRED 5-8-23(Reps, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 6 Plate Ground to Overhead Plate Squat Plate Row Plate Overhead Press Plate Rotation (switch halfway) Plate Plank Walk Over --- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs --- Scap Pull-10 reps Arch Hollow-10 reps --- COOLDOWN Pliability OR Banded Lat Stretch-1 min R/L Single Leg Saddle-1 min R/L Puppy Dog-1 min Saddle-1 min METCON 1 min ON/1 min OFF x 5 sets (10 minutes) 12 Alt DB Snatch AMRAP Jump Squat Into: 1 min ON/1 min OFF x 5 sets (10 minutes) 12 Pull Ups AMRAP Assault Bike Calories Into: 1 min ON/1 min OFF X 5 sets (10 minutes) 10/7 Calorie Row AMRAP Dumbbell Thruster Goal: AGGRESSIVE pace each interval! Rx: 50/35, Single DB Snatch and pair for Thruster Rx2: 40-45/25 Single DB Snatch and pair for thruster, Sub Ring Rows Rx3: 25/20 Single DB Snatch and pair for thruster, Sub Ring Rows MODWOD 1: 20/15 Single DB snatch and pair for thruster, Sub Ring Rows, 10 reps of buy in, 8/6 Calorie Row, Sub Air Squat MODWOD 1: 15/12 Single DB snatch and single DB thruster, Sub Ring Rows, 8 reps of each, 7/5 Calorie Row, Sub Air Squat
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