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WOD Blog
 | Thu, Sep 7 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 9-7-23 | WARM UP 9-7-23 | SKILL WORK 9-7-23 | METCON 9-7-23 |
SHRED 9-7-23(Reps, Rx+, Rx2, Rx3) WARM UP: Row or Ski-30/25 Calories (within 3 mins) ---- Inchworm + Upward Dog-3 reps Cat-Cow-10 reps Upper Windmill-5 reps R/L Alt Snow Angel-10 reps Side Plank off Hand-20 secs R/L Downward Dog Foot Tap-20 secs ---- Handstand Hold-20 secs Supinated Hang-20 secs ---- COOLDOWN Pliability OR Puppy Dog-1 min Twisted Cross-1 min R/L Modified Hurdlers Stretch-1 min R/L Reverse Shoulders-1 min STRENGTH WORK EMOM x 12 (4 rounds) 1. Chin Over Bar Hold-20 secs+DB Dumbbell Row-8-10 reps 2. Handstand Hold-20 secs+DB Strict Press-8-10 reps 3. REST METCON For Time: 30-20-10: Row Calories Dumbbell Bench Press Toes to Bar Burpees Goal: Sub 16, CAP 21 minutes. Rx: 50/35 pair Rx2: 35/25 pair, Sub Hanging Leg Raise Rx3: 25/20 pair, Sub KTC MODWOD 1: 20/15 pair, Sub Lying Toes to Bar, Bodybuilders MODWOD 2: 15/12 pair, Sub Lying Toes to Bar, Bodybuilder to Box, 21-15-9 rep scheme
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