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 | Thu, Dec 7 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 12-19-24 | WARM UP 12-7-23 | SKILL WORK 12-7-23 | METCON 12-7-23 |
SHRED 12-19-24(Time, Rx2, Rx3) WARM UP: 30 ON/15 OFF 1. Jump Rope 2. Plate Ground to Overhead 3. Plate Overhead Press 4. Plate Rotation 5. Plate Row 6. 1 Inchworm + 4 Push Up AMRAP 7. Cat-Cow 8. Thumbs Up/Breaststrokes 9. Alt Scorpion 10. Downward Dog Foot Tap METCON FOR TIME: 3 Rounds: 50 Double Unders 20 Push Ups 20 Pull Ups Into 3 Rounds: 20 Box Overs 20 Push Ball 20 Alt DB Snatch Goal: Sub 22, CAP 26 minutes. Rx: 24''/20'', 20#/10'-14#/9', 50/35 Rx2: Sub 75 Singles, Incline Push Ups, Ring Rows, 24''/20'', Step Overs, 14#/10'-10#/9', 35/25 Rx3: Sub 50 Singles, Incline Push Ups, Ring Rows, 20''/16'', Step Overs, 14#/10'-10#/9', MODWOD 1: Sub 50 Plate Taps, Incline Push Ups, Ring Rows, 20''/16'' Step Overs, 10#/8'-6#/8' MODWOD 2: Sub 40 Plate Taps, 15 reps of other movements, Incline Push Ups, Ring Rows, Plate Step Overs, 10#/8'-6#/8' Planned: Thu,Dec19,2024 Thu,Dec7,2023
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