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WOD Blog
 | Mon, May 20 2019 |  |
 | 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 (631 days ago) |
| METCON 5/20/2019 | SHRED 5/20/2019 ... | SKILL WORK 5/20/2019 | WARM UP 5/20/19 |
METCON 5/20/2019(Reps, Rx+, Rx2, Rx3) Tabata HEAVEN! (last done 9/1/16) 20 sec ON/10 secs OFF x 8 Rounds Assault Bike REST 1 min Jump Lunges REST 1 min TTB REST 1 min Thruster 75#/55# ***FOR THE ASSAULT BIKE ONLY TAKE AN AVERAGE OF YOUR CALORIES OVER THE 8 ROUNDS. FOR EXAMPLE 32/8 ROUNDS=4 CALORIE AVEAGE.*** SCORE/GOAL: Lowest of each totaled 35 reps+ Tip: This style of Tabata is all about finding an uncomfortable yet maintainable pace. it is easy to get tricked into going harder than you can maintain on round 1. The first set of each movement stay calm and relaxed keeping an even pace. Then fight to maintain that number for all 8 rounds! Purple Rx+:95#/65# Blue Rx: As written Orange Rx2: 65#/45#, sub KTC Yellow Rx3: 45#/35#, sub Sit Ups White MODWOD: Sub Single DB Thruster or Push Press, regular lunges or Air Squats Planned: Mon,May20,2019 Thu,Sep1,2016
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