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WOD Blog
 | Tue, Dec 19 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Louise |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 12-19-23 | WARM UP 12-19-23 | METCON 12-19-23 | SKILL WORK 12-19-23 |
SHRED 12-19-23(Time, Rx+, Rx2, Rx3) Jump Rope-20 ON/10 OFF x 6 sets ---- Band Pull Apart-30 reps (mix styles) Band Press-10 reps Behind the Neck Band Press-10 reps Band Passthrough-10 reps Band Int/Ext Rot-5 reps R/L ----- Inchworm + Upward Dog-3 reps Upper Windmill-5 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Downward Dog-30 secs ---- COOLDOWN Puppy Dog-1 min R/L Twisted Cross-1 min R/L Thread the Needle-1 min R/L Downward Dog-1 min METCON FOR TIME: 25-20-15-10-5: Dumbbell Bench Press (pair) Pull Up ----- 200 Double Unders ----- 25-20-15-10-5: Burpee Ski Calories ---- 100 Double Unders *Start on different couplets to share ski Goal: Sub 27, CAP 33 minutes. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Ring Rows, Sub 300/150 Singles Rx3: 20/15 pair, Sub Ring Rows, 200/100 Singles MODWOD 1: 15/12 pair Sub Ring Rows, 150/100 Singles OR Plate Taps, Sub Bodybuilders MODWOD 2: 12/10 pair, Sub Ring Rows, 100/70 Plate Taps, Sub Bodybuilder to Box
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