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WOD Blog
 | Tue, Oct 8 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Matthew C & Diogo S |
| METCON 10/8/19 | SKILL WORK 10/8/19 | SHRED 10/8/2019 | WARM UP 10/8/19 | Other Results |
METCON 10/8/19(Time, Rx+, Rx2, Rx3) FOR TIME: 30 Reps each movement! TTB Double Under Ball Slam Double Under Powersnatch Double Under Pull Up Double Under Dumbbell Hang Powerclean Double Under SDHP Goal: Sub 14, CAP at 18 minutes *In large classes have half the class start at the bottom and work up and share slam balls and DB pair with a partner. Tip: This workout is grip intensive. Consider strategically breaking it up to preserve grip strength. Try to keep a steady pace and transition quickly between movements! Purpose: This workout has weightlifting, gymnastics, and conditioning elements allowing us to work towards our goal of being well rounded athletes prepared for whatever life throws our way! Purple Rx+: 50#/35# D-Ball Over Shoulder, 95#/65# Powersnatch, CTB Pull Up, 50#/35# DB Pair, 95#/65# SDHP Blue Rx: 35#/20# ball, 75#/55# Powersnatch, 50#/35# DB pair, 75#/55# SDHP Orange Rx2: Sub KTC, 35#/20# ball, 65#/45# Powersnatch, Jumping Pull Up, 35#/20# DB Pair, 65#/45# SDHP, sub lateral hops Yellow Rx3: Sub Lying TTB, 20#/14# ball, 45#/35# Powersnatch, Sub Ring Row, 20#/12# pair, sub singles White MODWOD: Sub Sit Ups or Crunches, 14#/10# Ball, Sub DB Snatch
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