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 | Tue, Sep 19 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Yaliska |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 9-19-23 | WARM UP 9-19-23 | SKILL WORK 9-19-23 | HELEN 6-4-24 |
SHRED 9-19-23(Time, Rx2, Rx3) WARM UP: 20 ON/10 OFF x 12 sets alt (4 each) Jump Rope Air Squat Russian Swing ---- Hip Rotation-20 reps R/L Half Kneeling Adductor Stretch-5 reps R/L Spiderman to Hammy-30 secs R/L Pigeon Pose-30 secs R/L Glute Bridges-15 reps Praying Pose to Hammy-5 reps back and forth ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Seated Straddle-1 min Butterfly-1 min METCON For Time: 50/40 Row Calories 100 Walking Lunges (no weight) 50 Dumbbell Deadlift 100 Sit Ups (anchor allowed) 50 DB/KB Front Squat (pair) 100 m Sled Push 50 Toes to Bar 100 Double Unders 50/40 C2 Bike Goal: Sub 31, CAP 36 minutes Swap bike and row as needed to share machines. Rx: 50/35 pair for deadlift, 35/25-26 pair for Front Squat, 90/70 sled Rx2: 40-45/25 pair for deadlift, 25-26/20 pair for Front Squat, 90/70 sled, Sub 100 Lateral Hops Over Barbell Height, Sub Hanging Leg Raise Rx3: 35/25 pair for deadlift, 20/15 pair for Front Squat, 70/50 sled x 80 m, Sub 100 Singles, Sub KTC MODWOD 1: 25/20 pair for deadlift, 20/15 Goblet Squat, Sub 80/40 rep scheme, 60 m Sled Push 70/50, Sub Lying Toes to Bar MODWOD 2: 20/15 pair for Deadlift, 15/12 Goblet Squat, 60/30 rep scheme, 70/50 Sled Push, Sub Assisted Sit Up
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