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 | Fri, Nov 11 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 11-11-22 | WARM UP 11-11-22 | METCON 11-11-22 | WEIGHTLIFTING 11-11-22 |
SHRED 11-11-22(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 8 minutes 1. Jumping Jacks 2. Band Pull Apart (mix styles) 3. Band Press (behind head halfway) 4. 1 Inchworm + 4 Shoulder Tap AMRAP 5. YTW's (switch every few) 6. Cat-Cow 7. Puppy Dog 8. Reverse Shoulders ---- Handstand Hold-20 secs Sup Hang-20 secs Scap Pull-10 reps METCON 50/40 Calorie Ski Into: 10 Rounds: 5 Strict Pull Up 1 Wall Walk Into: 10 Rounds: 5 Dumbbell Hang Powerclean 5 Push Ups Into: 50/40 Calorie Row Goal: Sub 23, CAP 29 minutes. Rx: 50/35 pair Rx2: 35/25 pair, Sub Incline Push Up, Band Assisted Pull Up OR Ring Row, Partial Wall walk Rx3: 25/20 pair, Sub Incline Push Ups, Ring Rows, 10 m Bear Crawl (5 m each direction) MODWOD 1: 20/15 pair, Sub Incline Push Ups, Ring Rows, 10 m Bear Crawl (5 m each way), Sub 8 rounds of couplets, 40/30 Calories MODWOD 2: 15/12 pair, Sub Incline Push Ups, ring Rows, 12 Incline Plank Shoulder Tap, Sub 7 rounds of couplets, 30/25 calories
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