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 | Tue, Jan 10 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 10-12-23 | WARM UP 1-10-23 | ABCON 1-10-23 (before metcon) | METCON 1-10-23 |
SHRED 10-12-23(Time, Rx2, Rx3) WARM UP: Box Step Over-2 minutes ---- 2x: 1 Inchworm+6 Shoulder Tap-3 total reps Swimmers-5 reps Side Plank w/ HIp Dip-10 reps R/L ---- Puppy Dog-30 secs Reverse Shoulders-30 secs ---- Calf Stretch on Rig-30 secs R/L Supinated Hang-20 secs FOR TIME: 30-25-20-15-10: Row Calories Burpee Variation* *200 m Burden Run (20 m distance) Round 1: Bodybuilders Round 2: Burpees Round 3: Burpee Plate to Overhead Round 4: Burpee 2 for 1+Pull Up Round 5: Burpee Box Over ***Women do: 25-20-15-10-7 Calories Sub 24, CAP 30 minutes. Rx: 35/25 plate, 24''/20'' Rx2: 35/25 plate, Sub Burpee 2 for 1+Jumping Pull Up, 20''/16'' Rx3: 25/15 plate, Sub Burpee+Jumping Pull Up, 20''/16'', Step Overs Allowed MODWOD 1: Sub: 25/20/15/10/5 Calories (20/15/12/7/5 women) Bodybuilders-20 reps Burpees: 15 reps Plate to Overhead: 20 reps (25/15) Ring Row-15 reps Bodybuilder + Box Step Over-10 reps MODWOD 2: 25-20-15-10-5 Row Calories 20-15-10-7-5 Bodybuilder to Box Planned: Thu,Oct12,2023 Tue,Jan10,2023
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