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 | Fri, Nov 8 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| OPEN WOD 20.5 11/8/19 | WARM UP 11/8/19 | SHRED 11/8/2019 | WARM UP SKILLCON 11/8/19 | Other Results |
OPEN WOD 20.5 11/8/19(Time, Rx+, Rx2, Rx3) For time, partitioned any way: 10 Ring Muscle Ups 30 Pull Ups (kipping) 30 Ring Dips 80 Calorie Row* 120 Wallballs *Athletes can start on whatever movement they choose and perform whatever rep scheme they like. *Athletes can work in with one another on the row. If this isn't feasible the bike may be subbed, but row is preferred. Time CAP: 20 minutes Tip: This workout is strategic. Utilize a rep scheme that minimizes your rest time and mitigates fatigue. This will be different for everyone depending on your strengths and weaknesses. However, don't use a rep scheme that brings you close to failure as it will then require mandatory rest. Brown Rx+: 20#/10-14#/9', partition as desired 40 Ring Muscle Ups 80 Calorie Row 120 Wallballs Purple Rx: As written, 20#/10'-14#/9' Blue Rx2: 20#/10'-14#/9', partition as desired 18/12 Strict Pull Ups (use a band if needed) 18/12 Strict Ring Dips (use a band if needed) 40 Ring Rows 40/30 Push Ups 80 Calorie Row 100 Wallballs Orange Rx3: 14#/9'-10#/8', partition as desired 30 Ring Rows 30 Box Push Ups (20''/24'') 60 Calorie Row 100 Wallballs Yellow MODWOD: 5 Rounds: 10#/8'-6#/8' 6 Ring rows 6 Box Push Ups (24''/30'') 9 Calorie Row 12 Wallballs
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