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WOD Blog
 | Tue, Aug 8 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Nikki & Zach L |
| SHRED 8-8-23 | WARM UP 8-8-23 | SKILL WORK 8-8-23 | METCON 8-8-23 |
SHRED 8-8-23(Reps, Rx2, Rx3) WARM UP: DB Overhead Carry-40 m R/L Straight Leg Kick-20 m Walking Lunge-20 m ---- DB Strict Press-10 reps R/L DB High Pull-10 reps R/L 10 Plank Pull Through-20 reps (10 R/L) Cat-Cow-10 reps Swimmers-5 reps Spiderman w/ Thoracic Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Twisted Cross-1 min R/L Puppy Dog-1 min Thread the Needle-1 min R/L STRENGTH WORK EMOM x 16 1. DB Bench-10-12 reps (heavy) 2. Inverted Row-10-15 reps 3. Walking Lunge-12-16 steps (heavy) 4. Hollow Hold-30 secs Looking to use challenging weights! Elevate feet on inverted row as needed to increase difficulty. METCON 2 minutes ON/1 min OFF x 6 sets Burpee Broad Jump-10 m Air Squat-20 reps AMRAP w/ time remaining Rounds 1, 3, 5: DB Deadlift (pair) Rounds 2, 4, 6: DB STO (pair) Rx: 50/35 pair Rx2: 40-45/25 pair Rx3: Sub 8 Burpees, 16 Air Squats, 25/20 pair MODWOD 1: Sub 8 Bodybuilders, 12 Air Squats, 20/15 pair MODWOD 2: Sub 8 Bodybuilder to Box, 8 Air Squats, 15/12 pair
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