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 | Mon, Oct 24 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Camron |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-18-24 | WARM UP 10-24-22 | WEIGHTLIFTING 10-24-22 | METCON 10-24-22 |
SHRED 3-18-24(Reps, Rx+, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 1. Jump Rope 2. Air Squat 3. Inchworm 4. Thumbs Up/Breaststrokes (switch halfway) 5. Spiderman to Hammy R 6. Spiderman to Hammy L 7. Alt Scorpions 8. Glute Bridges 9. Upward Dog 10. Downward Dog ---- Scap Pull-10 reps ---- Explain metcon then warm up DT and Cindy movements! METCON 30 Minute AMRAP: 3 Rounds of Cindy 2 Rounds of DT* 30 Double Unders 20 Sit Ups (anchored allowed) Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats DT: (Barbell and DB options below) 12 Deadlift 9 Hang Powerclean 6 STO Rx+: 155/105 Rx: 50/35 pair OR 125/85 Rx2: 35/25 OR 100/70, Sub Ring Rows, Incline Push Ups, Sub 50 Single Unders Rx3: 25/20 OR 65/45, Sub Ring Rows, Incline Push Ups, 30 Singles MODWOD 1: 20/15 OR 45/35, Sub Ring Rows, Incline Push Ups, 30 Plate Taps, 15 Sit Ups MODWOD 2: 15/12, Sub Ring Rows, Incline Push Ups, 20 Plate Taps, 10 Assisted Sit Ups, Sub 3/6/9 for Cindy and 9/6/3 for DT. Planned: Mon,Mar18,2024 Mon,Oct24,2022
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