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 | Sat, Jul 20 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| PARTNER METCON 3-23-24 | 10AM WEIGHTLIFTING 7/20/19 | WARM UP 7/20/19 | Other Results |
PARTNER METCON 3-23-24(Reps, Rx+, Rx2, Rx3) In teams of 2: 2 min AMRAP each station x 3 sets: Station 1: D-ball Over Boxes standing on either side of the blocks) Station 2: Assault Bike Calories (partner can help on other side) Station 3: KB Swing Station 4: Over Under Station 5: Powerclean Partition reps as desired. If athletes need two different D-ball loads as needed Tip: Consider partitioning movements into relatively small sets to keep high power output throughout! Rx+: 100/75, 70/53, 30''/24'' 155/105 Rx: 100/75, 53/35, 30''/24'', 135/95 Rx2: 75/50, 35/26, 24''/20'', 115/75 Rx3: 50/35, 26/20, 20''/16'' (Jump overs), 75/55 MODWOD 1: 50/35, 26/20 Russian Swing, 20''/16'', Step Overs Allowed, 45/35 MODWOD 2: 35/20, 20/15 Russian Swing, Plate Step Overs, 15/12 DB pair Planned: Sat,Mar23,2024 Sat,Jul20,2019 |
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