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WOD Blog
 | Thu, May 18 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 5-18-23 | WARM UP 5-18-23 | SKILL WORK 5-18-23 | METCON 5-18-23 |
SHRED 5-18-23(Reps, Rx+, Rx2, Rx3) WARM UP: Step Over-2 minutes ----- 2x: 5 Plate Overhead Press 5 Plate Squat 5 Plate Rotation each way 5 Plate Row 10 Plate Plank Walk Over ----- Inchworm + Upward Dog-3 reps Alt Snow Angel-10 reps Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Pliability OR Post Up Lat Stretch-1 min Lateral Opener on Rig-1 min R/L Standing Quad Stretch-1 min R/L Calf Stretch on Rig-1 min R/L METCON 2 minute ON/1 min OFF x 8 sets: Rounds 1, 3, 5, 7, AMRAP: 2 Pull Ups 4 Push Ups 6 PVC Jump Over Rounds 2, 4, 6, 8, AMRAP: 2 Dumbbell Hang Powerclean 4 Dumbbell Push Press 6 Dumbbell Front Squat Rx+: 50/35 pair, 24''/20'' Rx: 35/25 pair, 24''/20'' Rx2: 25/20 pair, Sub Ring Row, Incline Push Up, 24''/20'' Rx3: 20/15 pair, Sub Ring Rows, Incline Push Up, 20''/16'' MODWOD 1: 15/12 pair, Sub Ring Rows, Incline Push Up, Sub Step Over 20''/16'' MODWOD 2: 12/10 pair, Sub Ring Rows, Incline Push Up, Plate Step Over
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