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 | Sat, Apr 18 2020 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 4-18-20 | WARM UP 4-18-20 |
METCON 4-18-20(Reps, Rx+, Rx2, Rx3) With a 29 minute running clock: A. 5-2 min Rounds/1 min REST between rounds: Push Up into Air Squat-10 reps* Overhead Squat-10 reps MAX Push UPs w/ time remaining *Athletes will perform a push up walk or jump feet forward and perform an air squat. That equals one rep! REST 2 minutes (until the 17 min mark) B. EMOM 12 for MAX reps: Min 1: Strict Press Min 2: Goblet Squat* Min 3: 30 secs of Burpees/30 secs of REST *Use a KB, DB, Plate, or Odd Object! Brown Rx+: OHS: 115#/75# OR 70#/50# DB Strict Press: 95#/65# or 50#/35# pair OR Single Goblet Squat: 70#/53#ish Purple Rx: OHS: 95#/65# or 50#/35# DB Strict Press: 75#/55# or 35#/20-25# Pair OR Single Goblet Squat-50#/35#ish Blue Rx2: OHS OR Front Squat: 75#/55# or 35#/20# DB Strict Press: 65#/45# OR 25#/15# Pair OR Single Goblet Squat: 35#/25#ish Push Up on Knees if needed OR Sub 7 Regular Push Up into Air Squat Orange Rx3: OHS OR Front Squat: 45#/35# or 20#/12# DB Strict Press: 45#/35# OR 15#/10# Pair OR Single Goblet Squat: 20#/12#ish Push Up on Knees if needed, Sub 7 Push Into Air Squat Yellow MODWOD: Sub 5 Incline Push Ups and 10 Air Squats for Push Up Into Air Squat Sub Goblet Squat to Box for Overhead Squat Strict Press: 12#/5-8# DB Sub Air Squat for Goblet Squat Burpee to Box
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