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| METCON 4/22/19 | WARM UP 4/22/19 | DIANE 6-29-20 | SHRED 4/22/2019 | 'NAUGHTY 90' 8/27/16-9/9/17 |
METCON 4/22/19(Time, Rx+, Rx2, Rx3) w/ a 32 min Timer: AT 3-2-1 GO: LEVEL METHOD TESTING: Diane (upper/lower endurance). Give 100% effort on this workout! DO NOT pace it for later efforts. 21-15-9 Deadlift (225#/155#) HSPU CAP at 8 min (look at MAP for modifications and specific gender and level caps) --------------------------------------- AT THE 12 MIN MARK: 18.0 21-15-9 DB Snatch (50#/35#) Lateral Burpee Over DB CAP at 8 mins (20 min mark) --------------------------------------- AT THE 24 MIN MARK: 15-12-9 Strict Pull Up Push Press (135#/95#) CAP at 8 mins (32 min mark) Score is your time for all three couplets added together. Goal: Sub 18 for combined score. Tip: You are meant to treat each couplet as a SPRINT. DO NOT hold back! On couplet one, make sure to break up handstand push ups or push ups well before failure! Purple Rx+: Sub 21/15/9 Rep Scheme for final couplet. Blue Rx: As written, must perform Diane as written. Orange Rx2: Diane at Orange Level or Above. 35#/20#, sub band assisted strict pull up, 115#/75#, Yellow Rx3: Diane at Yellow Level or Above, 20#/12#, sub regular burpees, ring rows, 75#/55# White MODWOD: Diane at White Level, sub burpee to box. Single DB Push Press
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