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WOD Blog
 | Thu, Jun 27 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 6/27/19 | SHRED 6/27/2019 | ABCON 6/27/19 | WARM UP 6/29/19 |
METCON 6/27/19(Time, Rx+, Rx2, Rx3) FOR TIME: Double Under-100 reps Sit Up-80 reps (no DB's) Bench Press or Floor Press-60 reps (135#/85#) TTB-40 reps Hang Powersnatch-30 reps (135#/85#) CTB Pull Up-20 reps Goal: Goal sub 17, CAP at 21 minutes Tip: Break up your bench press into small sets to avoid going to failure. Consider breaking up your TTB into small chunks as well to preserve your grip strength for the HPS and CTB. Try to minimize rest time between sets. Purple Rx+: 155#/105#, sub 20 CTB+10 BMU Blue Rx: As written Orange Rx2: Sub Singles x 2, 115#/65#, sub KTC, Band Assisted Strict Pull Up Yellow Rx3: Sub Singles, 75#/45#, Lying TTB, Band Assisted Pull Up White MODWOD: Sub Plate Step Ups, 45#/25#, DB Hang Powersnatch (15 R/L), Ring Row
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