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 | Tue, Dec 27 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 12-27-22 | WARM UP 12-27-22 | SKILL WORK 12-27-22 | METCON 12-27-22 |
SHRED 12-27-22(Time, Rx+, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 minutes 1. Plate to Overhead 2. Overhead Plate Press 3. Plate Squat 4. Box Step Up 5. Plank Shoulder Tap 6. Thumbs Up/Breaststrokes 7. Spiderman + Thor Rot R 8. Spiderman + Thor Rot L 9. Glute Bridges 10. Downward Dog Foot Tap --- Wall Walk-1 rep Scap Pull-10 reps Arch Hollow-10 reps METCON 12 Days of Christmas SHRED Edition 1. Wall Walk 2. Devil Press 3. Hang Powerclean 4. DB Front Squat 5. DB STO 6. DB Deadlift 7. Toes to Bar 8. Box Jumps 9. Ball Slam 10. Heavy Wall Ball 11. CTB Pull Up 12. Burpee Box Over Goal: Sub 30, CAP 38 minutes. Perform with traditional 12 Days of Christmas template. Rx+: 50/35 DB pair, 24''/20'' Box, 50/35 Slam Ball, 30#/10'-20#/9', 30''/24'' BBO Rx: 35/25 DB pair, 24''/20'' Box, 50/35 Slam Ball, 30#/10'-20#/9', 24''/20'' BBO Rx2: 25/20 DB pair, 24''/20'' Box Step Overs Allowed, 50/35 Slam Ball, 20#/10'-14#/9', 20''/16'' Burpee Box Over (jump), Sub Hanging Leg Raises, Ring Rows, Sub Partial Wall Walk Rx3: 20/15 DB pair, 20''/16'', Box Step Overs Allowed, 35/20 Slam Ball, 20#/10-14#/9', 20''/16'', Burpee Box Over Step Over, Sub KTC, Ring Rows, Sub 5 m Bear Crawl MODWOD 1: 15/12 DB pair, 20''/16'' Box Step Over, 35/20 Slam Ball 14#/10-10#/9', 20''/16'', Bodybuilder Box Step Over, Sub Lying Toes to Bar, Ring Rows, Sub 5 m Bear Crawl MODWOD 2: See coach for personal mods!
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