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WOD Blog
 | Tue, May 30 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 5-30-23 | WARM UP 5-30-23 | METCON 5-30-23 | WEIGHTLIFTING 5-30-23 |
SHRED 5-30-23(Reps, Rx2, Rx3) WARM UP: Bike-30/25 Calories (within 3 minutes) ---- Inchworm + Upward Dog-3 reps Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-10 reps Downward Dog-30 secs CORE WORK EMOM x 15 1. 12 Palloff Press R 2. 12 Palloff Press L 3. 12-16 Banded Dead Bug 4. 30-45 Second Plank 5. 20 Second Side Plank each side Focus on quality and moving well! METCON 17 min AMRAP: 1-3-5-7-9-11-etc. Bike Calories Dumbell Deadlift Sit Up (no anchor) Row Calories Rx: 50/35 pair Rx2: 35/25 pair Rx3: 25/20 pair MODWOD 1: 20/15 pair, Anchored Sit Up MODWOD 2: 15/12 pair, Assisted Sit Up or Lying Toes to Bar
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