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 | Mon, Sep 11 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Hermione |
| SHRED 9-11-23 | WARM UP 9-11-23 | METCON 9-11-23 | WEIGHTLIFTING 9-11-23 |
SHRED 9-11-23(Time, Rx2, Rx3) WARM UP: Run-200 m Straight Leg Kick-20 m Heel Walk-20 m Toe Walk-20 m Side Shuffle-20 m R/L High Knees-20 m Butt Kickers-20 m Walking Spiderman-10 m Walking Inchworm-10 m ---- 15 Plate Ground to Overhead 15 Plate squat 15 Plate Overhead Press 10 Plate Rotation each direction 10 Plate Plank Walk Over 10 Thumbs Up 10 Breaststrokes 30 second Praying Pose 30 second Downward Dog ---- COOLDOWN Saddle-1 min Modified Hurdlers Stretch-1 min R/L Twisted Cross-1 min R/L Thread the Needle-1 min R/L Seated Forward Fold-1 min METCON Every 6 minutes x 6 sets: 400 m Run+ Round 1: 25 Wall Balls Round 2: 25 Alt DB Snatch Round 3: 25 Burpees Round 4: 25 Toes to Bar Round 5: 25 Jump Squat to Target Round 6: 25 Calorie Row REST with time remaining. SCORE=total working time. Rx: 20#/10'-14#/9', 50/35 Rx2: 14#/10'-10#/9', 35/25, Sub Hanging Leg Raise Rx3: 14#/10'-10#9', 25/20, Sub KTC, 300 m Run MODWOD 1: 10#/8'-6#/8', 20/15, Sub Lying Toes to Bar, 300 m Run, Bodybuilders, 20 reps of each, Sub Air Squats for jumping MODWOD 2: 10#/8'-6#/8', 15/12 Sub Lying Toes to Bar, 200 m Run OR 600 m Bike, Bodybuilder to Box, 20 reps of each, Sub Air squats for jumping
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