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WOD Blog
 | Sat, Aug 19 2017 |  |
 | Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD |
| Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2 |
| Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE! |
| Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED CARDIO GONE BAD V5 | WARM UP 8/19/17 |
SHRED CARDIO GONE BAD V5(Reps, Rx2, Rx3) WARM UP 2 mins-bike or row 2 mins Shuttle Run -------------- Stationary Inchworm Into Upward Dog-5 reps Spiderman w/ Thoracic Rotation-5 reps R/L Side Plank-20 secs R/L Alt Scorpion-10 reps Swimmers-10 reps Downward Dog w/ Foot Tap-20 reps -------------- Scap Pull-10 reps Arch Hollow-5 reps KTC or TTB-5 reps METCON: 5 rounds for MAX reps of Assault Bike-1 min Rower-1 min Sledges or Rope Slams-1 min Shuttle Run-1 min (every 10 m counts as a rep, touch ground with one hand) TTB-1 min REST-1 min Goal: 400 Reps+ Tip: This is a longer duration aerobic workout. Find a steady pace and try to keep moving! Purple Rx: As written Blue Rx2: Sub KTC Orange Rx3: Sub Sit Ups, and see coach for any additional mods!
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