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WOD Blog
 | Tue, Oct 15 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (628 days ago) |
| METCON 10/15/19 | SKILL WORK 10/15/19 | WARM UP 10/15/19 | SHRED 10/15/2019 | !FIT N FALL 2nd wod! | !FIT N FALL 3rd WOD really?! | !FIT N FALL 4th WOD ok stop it wow?! | !FIT N FALL 5th WOD HERCULES! HERCULES! | Other Results |
METCON 10/15/19(Time, Rx+, Rx2, Rx3) 10 mins to Finish 3 Rounds: Sumo Deadlift (NO high pull)-12 reps Powersnatch-12 reps CTB Pull Up-12 reps REST 1 minute 10 mins to Finish: 3 Rounds: Dumbbell Deadlift-12 reps Dumbbell Powerclean-12 reps Dumbbell Renegade Row-12 reps Score is total time for both triplets added together. Start on either triplet. Goal: Sub 14:00 for both triplets combined. Tip: This workout is grip intensive. Consider strategic short breaks on all movements to avoid going to failure. Purpose: Need to pick up your bag at the airport and walk three terminals without missing your flight? The Dumbbell Deadlift will prepare to lift it safely! The grip intensive nature of this workout will allow you to develop the grip stamina to move quickly without breaks so you can make your flight! Brown Rx+: Sub 15 reps instead of 12, use purple weights. Purple Rx: 95#/65#, 50#/35# pair Blue Rx2: 75#/55#, sub jump CTB, 35#/20# pair Orange Rx3: 45#/35#, Sub Ring Row, 20#/12#, Yellow MODWOD: Barbell Deadlift-75#/55#, DB Snatch (20#/12#), 24 Plank Shoulder Taps on Knees.
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