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Kamp LOKAL: Nov 10, 2023

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Nov 9, 2023
  • 1 min read

1 Back Squat @ 6/10 RPE

1 Back Squat @ 6.5/10 RPE

1 Back Squat @ 7/10 RPE

1 Back Squat @ 7.5/10 RPE

1 Back Squat @ 8/10 RPE

1 Back Squat @ 8.5/10 RPE

1 Back Squat @ 9/10 RPE

1 Back Squat @ 9.5/10 RPE

*150FT Sprint each set*


Metcon: 15 min cap each set

2 Person Teams:

50-40-30-20-10

Bench Press (135/95)

25-20-15-10-5

Strict Chin Ups

-rest 5 minutes-

50-40-30-20-10

Strict Press (95/65)

25-20-15-10-5

Ring Rows

*Split reps as desired


Individual Version:

25-20-15-10-5

Bench Press (135/95)

12-10-8-6-4

Strict Chin Ups

-rest 5 minutes-

25-20-15-10-5

Strict Press (95/65)

12-10-8-6-4

Ring Rows


Scaled:

2 Person Teams:

50-40-30-20-10

Bench Press (115/80)

20-16-12-8-4

Strict Chin Ups

-rest 5 minutes-

50-40-30-20-10

Strict Press (75/55)

20-16-12-8-4

Ring Rows

*Split reps as desired


 
 
 

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