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WOD Blog
 | Mon, Jul 10 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 7-10-23 | WARM UP 7-10-23 | WEIGHTLIFTING 7-10-23 | METCON 7-10-23 |
SHRED 7-10-23(Reps, Rx2, Rx3) WARM UP: 2x: DB Overhead Carry-20 m R/L Goblet Squat-5 reps High Pull-5 reps R/L DB Plank Pull Through-10 reps ---- Standing YTW's-10 reps each Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose to Hammy-30 secs each ---- COOLDOWN Pliability OR Single Leg Saddle-1 min R/L Twisted Cross-1 min R/L Saddle-1 min Reverse Shoulders-1 min STRENGTH WORK EMOM x 12 minutes: 1. DB Z-Press-8-12 reps 2. Handstand Hold-30 secs (OR walk) 3. Heels Elevated Goblet Squat-10-12 reps (heavy) 4. Wall Sit-30-45 secs (add weight if needed, don't brace off legs) METCON 18 min AMRAP: 20 Wall Ball 10 Burpee Facing Bench* REST 1 minute *Jump over bench each time Goal: 6+ Rounds (180+ reps)
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