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WOD Blog
 | Fri, Sep 1 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 9-1-23 | WEIGHTLIFTING 9-1-23 | WARM UP 9-1-23 | METCON 9-1-23 |
SHRED 9-1-23(Reps, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 minutes 1. Step Ups 2. DB Strict Press (switch halfway) 3. Goblet Squat 4. DB High Pull (switch halfway) 5. Sumo Inchworm + Upward Dog 6. Thumbs Up/Breaststrokes 7. Glute Bridges 8. Samson Stretch (switch halfway) 9. Weighted Praying Pose 10. Downward Dog ---- Scap Pull-10 reps Arch Hollow-10 reps METCON 24 min AMRAP: 40 m Sled Push 20 SA Dumbbell Thruster (10 R/L) 20 Pull Up 4 Wall Walk 20 Box Jump 20 Sumo Dumbbell Deadlift (pair) Rx: 50/35, 90/70 sled, 24''/20'' Rx2: 35/25, 90/70 Sled, 24''/20'' Step Ups Allowed, partial Wall Walk, Ring Rows Rx3: 25/20, 90/70 Sled, Sub 4 bear crawl (5 m forward+5 m backward=1 rep), 20''/16'', Step Ups Allowed, Ring Rows MODWOD 1: 20/15, 70/50, (Sub 20 m sled push), Sub 4 bear crawl (5 m forward+5 m backward=1 rep), 20''/16'' Ring Rows MODWOD 2: 15/12, 70/50 (sub 20 m sled push), Sub 20 Incline Plank Shoulder Tap, Plate Step Ups, Ring Rows Planned: Fri,Sep1,2023 Thu,Aug31,2023 |
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