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 | Thu, Sep 29 2022 |  |
 | 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) |
| SHRED 9-29-22 | WARM UP 9-29-22 | SKILL WORK 9-29-22 | METCON 9-29-22 |
SHRED 9-29-22(Reps, Rx2, Rx3) WARM UP Shuttle Run-1 min Straight Leg Kick-20 m Toe Walk-20 m Heel Walk-20 m Side Shuffle-20 m R/L High Knees-20 m Butt Kickers-20 m ---- 30 ON/15 OFF x 2 Plate to Overhead Plate Plank Walkover Swimmers Downward Dog Foot Tap STRENGTH WORK Week 2 of 3. 15 minutes EMOM x 15 Minutes 1. 5 Tempo Bench Press 2. 5 Tempo Chin Up 3. REST, add weight as desired Tempo 3/1/1/1 3 second descent 1 second pause in bottom 1 second ascent 1 second pause between reps *Go heavier than last week on ALL sets. Keep tempo on chin ups by utilizing band or foot assistance. If 5 with tempo is easy for you, add weight but keep tempo. METCON: 4-3 min Rounds/2 min REST between rounds: Rounds 1 and 3: Run-400 m AMRAP: Single Arm Devil Press Rounds 2 and 4 Run-400 m AMRAP: Burpee Toes to Bar Goal: You are meant to approach each round as a sprint. Rx: 50/35 Rx2: 40-45/25, Sub Burpee Hanging Leg Raise Rx3: 25/20, Sub burpee KTC, 300 m Run MODWOD 1: 20/15, Sub Alt DB Snatch for Devil Press, bodybuilder for burpee TTB, 300 m Run MODWOD 2: 15/12, Sub Alt Devil Press, Bodybuilder to Box for TTB, sub 600 m Bike Erg
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