![]() | Sat, Sep 16 2023 | ![]() |
![]() | Mon, May 26, 2025 at 8:00am MURPH |
![]() | Happy Birthday: Rebecca P |
| Most Recent Benchmark: GRACE on Jan 13, 2026 (5 days ago) |
09-16-2023 PARTNER METCON(Reps, Rx2, Rx3) 26 MINUTE ALTERNATING INTERVALS: MIN. 0-2: AMRAP 50m shuttle runs MIN. 2-4: AMSAP handstand hold MIN. 4-6: AMRAP DB strict press MIN. 6-8: AMRAP 50m shuttle runs MIN. 8-10: AMSAP hang from pull-up bar MIN. 10-12: AMRAP strict pull-ups MIN. 12-14: AMRAP 50m shuttle runs MIN. 14-16: AMSAP handstand hold MIN. 16-18: AMRAP DB strict press MIN. 18-20: AMRAP 50m shuttle runs MIN. 20-22: AMSAP hang from pull-up bar MIN. 22-24: AMRAP strict pull-ups Rx: 35/25 Rx2: 30/20, wall walk hold (nose to wall), kipping pull-ups Rx3: 25/15, PROM wall walk hold, banded strict/ring rows
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