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WOD Blog
 | Tue, Dec 12 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (628 days ago) |
| SHRED 12-10-24 | WARM UP 12-12-23 | ANGIE 12-12-23 |
SHRED 12-10-24(Reps, Rx2, Rx3) WARM UP: EMOM x 6 (2 rounds) 1. Shuttle Run 2. Bike 3. Row ---- Inchworm + Upward Dog-3 reps Samson Stretch-30 secs R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Downward Dog-30 secs ---- COOLDOWN Twisted Cross-1 min R/L Single Leg Forward Fold-1 min R/L Butterfly-1 min METCON 3 mins ON/1 min OFF x 6 sets: Rounds 1 and 4: 15/12 Calorie Bike 15/12 Calorie Row AMRAP Shuttle Run (10 m=1 rep)* Rounds 2 and 5: 15 Shuttle Runs (10 m distance) 15/12 Calorie Bike AMRAP Row Calories Rounds 3 and 6: 15/12 Calorie Row 15 Shuttle Runs AMRAP: Calorie Bike Score=AMRAP calories *Don't need to touch ground Rx+: Sub 20/15 calories/runs Rx: As written Rx2: As written (same as Rx) Rx3: Sub 12/10 Calories/Runs MODWOD 1: Sub 10/8 Calories/Runs MODWOD 2: Sub 8/6 Calories/Runs Planned: Tue,Dec10,2024 Tue,Dec12,2023
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