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 | Tue, May 2 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 5-2-23 | WARM UP 5-2-23 | SKILL WORK 5-2-23 | FIGHT GONE BAD |
SHRED 5-2-23(Time, Rx2, Rx3) WARM UP: Step Up-2 minutes ---- 2x: 10 Barbell Deadlift 10 Hip Rotation each side 10 Glute Bridge w/ Barbell on Hips ---- Alt Scorpion-10 reps Supine Leg Swing-10 reps Downward Dog-30 secs ---- Explain metcon and warm up deadlift ---- COOLDOWN Pliability OR Seated Forward Fold-1 min Butterfly-1 min Upward Dog-1 min Downward Dog-1 min CHRISTINE 3 Rounds for Time: 500 m Row 12 Deadlift 21 Box Jump Goal: Sub 14, CAP 18 minutes Rx: Bodyweight Deadlift, 24''/20'' Rx2: .75 Bodyweight Deadlift, 24''/20'' Step Ups Allowed Rx3: .5 Bodyweight Deadlift, 20''/16'', Step Ups Allowed MODWOD 1: 115/75 Deadlift, 20''/16'', Step Ups Allowed, Sub 400 m Row MODWOD 2: 75/55 Deadlift, Plate Step Up, Sub 300 m Row CORECON 15 minute AMRAP: 25 m Single Arm Farmers Carry each arm 12 V-Ups 12 Side Plank w/ Hip Dip each side 12 Ab Roll Outs *Use a challenging weight on the farmers carry but make sure you are walking with control and staying upright. Modify v-ups as needed to lemon squeeze, and ab roll outs to partial distance, Inchworms, or Hollow body Hold x 30 seconds
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