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 | Mon, Jan 29 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 1-29-24 | WEIGHTLIFTING 1-29-24 | WARM UP 1-29-24 | METCON 1-29-24 |
SHRED 1-29-24(Time, Rx2, Rx3) 30 ON/15 OFF 1. Step Overs 2. Plate Ground to Overhead 3. Plate Overhead Press 4. Plate Squat 5. Plate Row 6. Plate Rotation (switch halfway) 7. Plate Plank Walk Over 8. Step OR Jump Over ---- Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Spiderman + Thor Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Couch Stretch-1 min R/L Single Leg Forward Fold-1 min R/L Puppy Dog-1 min Butterfly-1 min METCON FOR TIME: 100 Wall Ball *EMOM including 3-2-1 go 10 American Swing Into: 80 Alt DB Snatch *EMOM: 10 PVC Jump Over Into: 60 Goblet Squat *EMOM: 10 Sit Ups (no anchor) Into: 60 Toes to Bar *EMOM: 5 Burpees Goal: Sub 30, CAP 36 minutes. Rx: 20#/10'-14#/9', 53/35, 24''/20'' Rx2: 14#/10'-10#/9', 35/26, 20''/16'', Sub Hanging Leg Raise or Toes to Rings Rx3: 14#/10'-10#/9', 26/20, Jumps as low as needed OR 20''/16'' Step Over Allowed, Sub KTC, Sub 8 Swings, 8 Jump Overs, 8 Sit Ups, 4 Bodybuilders MODWOD 1: 10#/8'-6#/8', 26/20 Russian Swing, 20''/16'' Step Over, Sub Lying Toes to Bar, Sub 8 Swings, 6 Step Overs, 6 Sit Ups, 3 Bodybuilders MODWOD 2: 10#/8'-6#/8', 20/15 Russian Swing, Plate Step Over, Sub Lying Toes to Bar, Sub 8 Swings, 4 Step Overs, 4 Assisted Sit Up, 5 Bodybuilder to Box
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