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 | Mon, Mar 11 2024 |  |
 | Happy Birthday: Angel C |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 3-11-24 | WARM UP 3-11-24 | WEIGHTLIFTING 3-11-24 | METCON 3-11-24 |
SHRED 3-11-24(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 minutes 1. Step Overs 2. plate Ground to Overhead 3. Plate Overhead Press/Plate Row 4. Plate Rotation (switch halfway) 5. Inchworm + Upward Dog 6. Upper Windmill (switch halfway) 7. Thumbs Up/Breaststrokes 8. Downward Dog Foot Tap 9. Calf Stretch on Rig (switch halfway) 10. Scap Pull/Arch Hollow ---- COOLDOWN Puppy Dog-1 min Modified Hurdlers Stretch-1 min R/L Thread the Needle-1 min R/L Twisted Cross-1 min R/L METCON 3 Rounds: 20/15 Calorie Ski 20 Alt DB Snatch 15 Burpee Box Over Into: 3 Rounds: 20/15 Calorie Row 20 Single Arm DB Push Press (10 R/L) 15 Toes to Bar Goal: Sub 25, CAP 30 minutes *Start on opposite triplets to share machines. Rx: 50/35, 24''/20'' Rx2: 35/25, 24''/20'' Step Overs Allowed, Sub Hanging Leg Raise OR Toes to Rings x 12 reps Rx3: 25/20, 20''/16'', Step Overs Allowed, Sub KTC MODWOD 1: 20/15, 20''/16'', Step Overs Allowed, Sub Lying Toes to Bar, Sub 15 reps of everything, 15/12 Calories, Sub Bodybuilder+Step Over MODWOD 2: 15/12, Sub Bodybuilder to Box (no stepovers), Sub Lying Toes to Bar, 12 reps of everything, 12/9 Calories
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