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WOD Blog
 | Sat, Jun 22 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| PARTNER WOD 6/22/19 | WARM UP 6/22/19 | 10AM WEIGHTLIFTING 6/22/19 |
PARTNER WOD 6/22/19(Reps, Rx+, Rx2, Rx3) w/ a partner! AMRAP in 12 minutes: (alternating full rounds) Bodybuilder-12 reps Goblet Lunge-12 reps (53#/35#) Bike-12/9 Calories REST 1 minute AMRAP in 12 minutes: (alternating full rounds) DB or KB Deadlift-12 reps (50#-53#/35# pair) Medball Sit Up (behind head)-12 reps (20#/14#) Row-12/9 Calories Goal: 410+ Reps Tip: This is an interval style workout. You are meant to PUSH your pace when you are the athlete working! Purple Rx+: 70#/50#-53# (pair, and single for goblet lunge) Blue Rx: As written Orange Rx2: 35#/20# pair and single for goblet squat, 14#/10# ball Yellow: 20#/12# pair and single for goblet squat, 10#/6# White MODWOD: Bodybuilder to box, bodyweight lunge, Bodyweight sit up. Or see coach for further mods!
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