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 | Tue, Sep 13 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 9-13-22 | WARM UP 9-13-22 | METCON 9-13-22 | SKILL WORK 9-13-22 |
SHRED 9-13-22(Reps, Rx2, Rx3) WARM UP: Jog-150 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Side Shuffle-20 m R/L High Knees-20 m Butt Kickers-20 m ---- Band Press-10 reps Behind the Neck Band Press-10 reps Band Pull Apart-10 reps Bent Over Pull Apart-10 reps Band Int/Ext Rotation-5 reps R/L ---- Inchworm + Upward Dog-3 reps Alt Scorpion-10 reps Reverse Plank-30 secs Downward Dog-30 secs SKILL WORK EMOM x 15 (4 sets) 1. DB Row R-8-12 reps (controlled tempo) 2. DB Row L-8-12 reps 3. Dip/Push Up-8-12 reps* 4. REST *Ring Dips, Ring Push Ups, Weighted Push Ups, Band Assisted Push Ups, or incline push ups can be done! METCON 3 Total Rounds Cycling Through 2 Minute AMRAP: 10 Burpees 150 m Run AMRAP Burpees REST 1:30 2 Minute AMRAP: 10 Pull Ups 150 m Run AMRAP Pull Ups REST 1:30 *inspired by Crossfit.com WOD from 9/12/22 Tip: You are meant to move at a very aggressive pace. Rx: As written Rx2: Sub 8 burpees, 10 Ring Rows Rx3: Sub 6 Burpees, 8 Ring Rows MODWOD 1: Sub 6 bodybuilders, 8 ring rows, 100 m Run MODWOD 2: Sub 6 Bodybuilder to Box, 8 Ring Rows, Sub 300 m Bike Erg
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