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WOD Blog
 | Tue, Nov 21 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 11-26-24 | WARM UP 11-21-23 | SKILL WORK 11-21-23 | METCON 11-21-23 |
SHRED 11-26-24(Reps, Rx2, Rx3) WARM UP 45 ON/15 OFF x 7 minutes Bike Air Squat Hip Rotation (switch halfway) Spiderman to Hammy R Spiderman to Hammy L Upward Dog Downward Dog SKILL WORK 15 minutes: Practice rope climbs OR 3-4 Sets: 10 Palloff Press R/L 20 second Hollow Hold 20 Toe Touches 30 second Weighted Praying Pose 30 second Downward Dog METCON 20 min AMRAP: 1 Rope Climb 15 Air Squats 15/12 Calorie C2 Bike OR 12/9 Assault 15 Sit Ups (no anchor) Rx: As written Rx2: Sub partial rope climb or 2 Rope Rows Rx3: Sub 1 Rope Row or 8 Ring Rows MODWOD 1: 6 Ring Rows, 12/9 reps on everything MODWOD 2: Same as MODWOD 1
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