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 | Mon, Jun 24 2024 |  |
| SHRED 6-24-24 | WARM UP 6-24-24 | METCON 6-23-24 | WEIGHTLIFTING 6-24-24 |
SHRED 6-24-24(Time, Rx+, Rx2, Rx3) WARM UP: EMOM x 9 1. Box Step Over 2. Plate Ground to Overhead 3. 5 Bodybuilders + Pull Apart (mix directions) SKILL WORK EMOM x 12 minutes 1. 5 Seated Box Jump 2. 1 Turkish Get Up each arm Goal: Focus on explosive movement for the box jump, precise movement for TGU. METCON Every 2 minutes x 10 sets: 1, 3, 5, 7, 9: 150 m Run+5 Devil Press 2, 4, 6, 8, 10: 250/200 m Ski+5 Burpee Box Over Score=total working time, aggressive movement Rx+ Sub 8 Devil Press, 8 Burpee Box Over, 50/35 pair, 24''/20'' Box Rx: 50/35 pair, 24''/20'' Box Rx2: 35/25 pair, 20''/16'' Box Rx3: 25/20 pair, 20''/16'' Box, Step Overs Allowed MODWOD 1: Sub 100 m Run, 200/150 m Ski, 20/15, Sub Bodybuilder to Overhead MODWOD 2: Sub Sub 300 m Bike Erg, 175/125 m Ski, 15/12, Sub Bodybuilder to Overhead, Sub Bodybuilder to Box + Step Over
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