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 | Fri, May 12 2023 |  |
 | 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 5-12-23 | WARM UP 5-12-23 | WEIGHTLIFTING 5-12-23 | METCON 5-12-23 |
SHRED 5-12-23(Time, Rx+, Rx2, Rx3) WARM UP: Jog-100 m Straight Leg Kick-20 m Walking Lunge-20 m Side Shuffle-20 m R/L High Knees-20 m Butt Kickers-20 m Run-100 m --- Air Squat-15 reps Fire Hydrant-10 reps R/L Donkey Kick-10 reps R/L Spiderman to Hammy-30 secs R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridge-10 reps Downward Dog-30 secs --- COOLDOWN Pliability OR Couch Stretch-1 min R/L Seated Forward Fold-1 min Downward Dog-1 min For Time: 400 m Run 80 Walking Lunge (no weight) 400 m Run 60 Dumbbell Deadlift 400 m Run 40 Dumbbell Front Squat 400 m 20 Weighted Step Over (DB pair) Goal: Sub 18, CAP 24 minutes Rx+: 50/35 pair, 24''/20'', 50/35 pair for step over Rx: 50/35 pair, 24''/20'', 50/35 single for step over Rx2: 35/25 pair, 20''/16'', 35/25 single for step over Rx3: 25/20 pair, 20''/16'', 25/20 single or lighter for stepover, Sub Reverse Lunge as needed, MODWOD 1: 20/15 pair, 20''/16'', no weight on stopover, Sub 300 m Runs, 60 Reverse Lunges, 40 Deadlift, 30 Front Squat, 20 Step Over MODWOD 2: 15/12 pair, Sub Plate Step Up for lunges, Plate Step Over, Sub 200 m Run, 60/40/30/20 rep scheme
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