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 | Fri, Jun 21 2024 |  |
 | Happy Birthday: Kenneth |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 6-21-24 | WEIGHTLIFTING 6-21-24 | METCON 6-21-24 | WARM UP 6-21-24 |
SHRED 6-21-24(Time, Rx+, Rx2, Rx3) WARM UP: Shuttle Run-2 minutes Band Good Morning-25 reps Shoulders 6 Ways-10 reps Bent Over Fly-20 reps SKILL WORK EMOM x 15 minutes 1. Seal Walk x 10-20 m 2. Sled Push x 10-20 m (heavy) 3. Farmers Carry x 40-50m (heavy) METCON Dumbbell Linda: 10-9-8-7-6-5-4-3-2-1: DB Powerclean (from ground) DB Bench Press DB Deadlift Goal: Sub 14, CAP 17 minutes. Rx+: 55/40 Powerclean/Bench, 80/60 Deadlift Rx: 50/35 Powerclean/bench, 70/50 Deadlift Rx2: 35/25 Powerclean, 25/20 Bench, 50/35 Deadlift Rx3: 25/20 Powerclean, 20/15 Bench, 35/25 Deadlift MODWOD 1: 20/15 Powerclean, 15/12 Bench, 25/20 Deadlift MODWOD 2: 15/12 Powerclean, 12/10 Bench, 20/15 Deadlift, Start at 9's.
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