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WOD Blog
 | Thu, Nov 30 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Annalee & Alex D & Eric H |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 12-5-24 | WARM UP 11-30-23 | SKILL WORK 11-30-23 | METCON 11-30-23 |
SHRED 12-5-24(Time, Rx+, Rx2, Rx3) WARM UP: Jump Rope-20 secs ON/10 secs OFF x 6 ---- Plate OH Press-10 reps Plate Squat-10 reps Plate Row-10 reps Plate Rotation-10 reps each way Plate Plank Walk Over-10 reps ---- Upper Windmill-3 reps R/L Swimmers-5 reps Samson Stretch-30 secs R/L Praying Pose to Hammy-30 secs back and forth ---- COOLDOWN Couch Stretch-1 min R/L Post Up Lat Stretch-1 min Wall Pec Stretch-1 min R/L Single Leg Forward Fold-1 min R/L METCON For Total Time: 3 Rounds: Double Under-50 reps DB Thruster-15 reps (pair) Toes to Bar-10 reps REST 2 minutes 3 Rounds: Wall Ball-25 reps Ski-15/12 Calories Devil Press-10 reps Goal: Sub 22, CAP 26 minutes. *Start on opposite triplets if needed to share equipment. Rx+: 50/35 pair, 20#/10'-14#/9' Rx: 35/25, 20#/10'-14#/9' Rx2: 25/20, 14#/10'-10#/9', Sub Hanging Leg Raise, Sub 75 Single Unders Rx3: 20/15, 14#/10'-10#/9', Sub KTC, Sub 50 Singles MODWOD 1: 15/12, 10#/8'-6#/8', Sub Lying Toes to Bar, Sub 50 Plate Taps, Sub Burpees for Devil Press MODWOD 1: 12/10, 10#/8'-6#/8', Sub Lying Toes to Bar, Sub 50 Plate Taps, Sub Bodybuilders for Devil Press Planned: Thu,Dec5,2024 Thu,Nov30,2023
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