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WOD Blog
 | Tue, Oct 17 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 10-17-23 | WARM UP 10-17-23 | SKILL WORK 10-17-23 | METCON 10-17-23 |
SHRED 10-17-23(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF 1. Plate Tap 2. Plate Ground to Overhead 3. Plate Squat 4. Plate Overhead Press 5. Plate Row 6. Plate Rotation 7. Horizontal Plate Press in Praying Pose 8. Plate Ground to Overhead ---- Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Swimmers-5 reps Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-10 reps Downward Dog-30 secs ---- COOLDOWN Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Twisted Cross-1 min R/L Thread Needle-1 min R/L Butterfly-1 min METCON FOR TIME: 40/30 Ski Calories 40 Wall Ball 40 Alt DB Snatch 80 Sit Up (no anchor) 80 Russian Swing 80 Air Squat 40/30 Bike Calories Goal: Sub 21, CAP 26 minutes. *If needed swap bike and ski placement to share machines.
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