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 | Wed, Jan 29 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 1-29-20 | WEIGHTLIFTING 1-29-20 | WARM UP 1-29-20 |
METCON 1-29-20(Time, Rx+, Rx2, Rx3) FOR TIME: 50 Push Ups 40 TTB 30 m Seal Walk 20 Hang Powercleans 10 Jerks 5 Wall Walks *Seal Walk standard is hands and feet begin and end behind the line. **Wall walk standard is chest and thighs start on the ground and chest and thighs touch the wall at the top. Goal: Sub 11, CAP at 15 minutes. Brown Rx+: Sub 30 HSPU+20 push ups, 155#/105#, 20 m handstand walk Purple Rx: 135#/95# Blue Rx2: Sub Incline Push Ups, Hanging Leg Raises, 115#/75#, wall walk as far as comfortable. Orange Rx3: Sub Incline Push Up, KTC, Bear Crawl, Hang Powerclean, Sub 50 Inverted Shoulder Tap 65#/45# Yellow MODWOD, sub Incline Push Up, Sit Up, Bear Crawl, Russian Swing, 50 Shoulder Taps (on knees if needed), DB STO 20#/12#
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