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WOD Blog
 | Mon, Jun 24 2019 |  |
 | 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 6/24/19 | WEIGHTLIFTING 6/24/19 | WARM UP 6/24/19 | SHRED 6/24/19 | Other Results |
METCON 6/24/19(Reps, Rx+, Rx2, Rx3) 14 min Timer: 7 min AMRAP: 7 Wallballs (20#/10'-14#/9’) 7 Push Ups THEN 7 mins to find: 2RM Thruster (from ground, cluster is permitted on first rep) Score is reps+Heaviest weight added together Goal: 120 Reps+ on AMRAP, HEAVY weight on the thrusters Tip: On the AMRAP portion, we are looking for mostly unbroken sets with fast transitions. For the thruster, start with a comfortable weight to get a feel for the movement under fatigue. Then build up! Make sure to keep weights close by to have more time to rest between attempts. Purple Rx+: 30#/10'-20#/9' Blue Rx: As written Orange Rx2: 14#/10'-10#/9', Incline Push Up Yellow Rx3: 10#/8'-6#/8' White MODWOD: Sub Goblet Squat to Box, Sub Front Squat to Box 2RM, OR Box Squat 2RM.
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