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 | Thu, Sep 19 2024 |  |
 | Happy Birthday: Yaliska |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 9-19-24 | WARM UP 9-19-24 | METCON 9-19-24 | SKILL WORK 9-19-24 |
SHRED 9-19-24(Reps, Rx2, Rx3) WARM UP: 2x: 20 m DB Overhead Carry R 10 Hang Muscle Snatch R 20 m DB Overhead Carry L 10 Hang Muscle Snatch L 20 m Bear Crawl 10 Crab Walk Toe Taps ---- Bench Press-10 reps Barbell Row-10 reps (two bars encouraged) --- 5-7 minutes to build up to starting weight on strength work! STRENGTH WORK 15 minute Timer: Accumulate 3-4 quality sets 6-8 Barbell Bench Press 10-12 Barbell Row (pronated) REST 90 secs-2 mins between sets Start near where you ended last week, then beat last week on 2-3 sets. METCON 3 Rounds for MAX reps, cycling through the following couplets: 3 mins to complete: 20 m Weighted Bear Crawl (pair) 15/12 Calorie Assault Bike REST w/ time remaining 3 mins to complete: 20 Alt DB Hang Clean and Jerk (single) 15/12 Calorie Ski REST w/ time remaining Score=working times added together Rx: 50/35 Rx2: 35/25 Rx3: 25/20, Sub 12/9 cals, 16 DB Hang Clean and Jerk MODWOD 1: 20/15, Sub 12/9 cals, BW Bear Crawl, 16 DB hang Clean and Jerk, 12/9 Calorie Ski MODWOD 2; 15/12, Sub 10/7 Cals, Plank Shoulder Tap x 12 reps, 14 DB Hang Clean and Jerk, 10/7 Calorie Ski
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