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 | Mon, Dec 30 2024 |  |
 | Happy Birthday: Emilee M |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 12-30-24 | WARM UP 12-30-24 | METCON 12-30-24 | WEIGHTLIFTING 12-30-24 |
SHRED 12-30-24(Time, Rx+, Rx2, Rx3) WARM UP Plate Ground Overhead-15 reps Plate Squat-15 reps Plate Overhead Press-15 reps BW Lunge-20 reps Plate Row-15 reps Plate Rotation-10 reps R/L Bus Driver in Praying Pose-10 reps R/L Plate Plank Walk Over-10 reps ---- Cat-Cow-10 reps Alt Snow Angel-10 reps R/L Spiderman + Thor Rot-5 reps R/L Praying Pose to Hammy-5 reps METCON For Time: 5 Rounds For Time: 10 Double DB Snatch 10 DB Push Press (pair) 10 DB Front Squat (pair) Into 5 Rounds: 10 Pull Ups 10 Push Ups on DB's 10 DB Lunges (pair at sides) Goal: Sub 20, CAP 25 minutes Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Ring Rows, Incline Push Ups OR 8 Regular Push Ups Rx3: 20/15 pair, Sub Ring Rows, Incline Push Ups, Sub Goblet LUnge MODWOD 1: 15/12 pair, Sub Bing Rows, Incline Push Ups, Sub BW Lunge MODWOD 2: 12/10 pair, Sub Ring Rows, Incline Push Ups, Sub Steps for Lunges
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