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 | Thu, Jul 27 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Jayne |
| SHRED 7-27-23 | WARM UP 7-27-23 | ABCON 7-27-23 | METCON 7-27-23 |
SHRED 7-27-23(Reps, Rx2, Rx3) WARM UP: 6 min AMRAP: 8 Goblet Squat 8 Russian Swing 8 90-90 Hip Rotation 8 Fire Hydrant each side 8 Donkey Kick each side ---- Thumbs Up-10 reps Breaststrokes-10 reps Samson Stretch-30 secs R/L Glute Bridge-10 reps Praying Pose-30 secs Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Pliability OR Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Lat Stretch on Wall-1 min R/L Leg Up the Wall-1 min METCON EMOM x 30 minutes (5 sets) 1. Heels Elevated Gob Squat-12-15 reps 2. Dumbell RDL-12-15 reps 3. Bike Cals-AMRAP 4. REST 5. TTB-AMRAP 6. REST *Aim for a controlled tempo on movements on Gob Squat/RDL with a challenging weight (go in between levels as needed) then an aggressive pace on bike cals/TTB. Score=bike cals+TTB Rx: 70/50 Goblet Squat, 50/35 pair RDL Rx2: 50/35 Goblet Squat, 35/25 pair RDL, Sub Hanging Leg Raise or Toes to Rings Rx3: 35/25 Goblet Squat, 25/20 pair RDL, Sub KTC MODWOD 1: 25/20 Goblet Squat (no heel elevation), 20/15 pair RDL, Sub Lying Toes to Bar, Sub 10-12 reps of Gob squat/RDL MODWOD 2: 20/15 Goblet Squat to Box, 15/12 pair RDL, Sub Lying Toes to Bar, 8-12 reps of Gob Squat/RDL
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