WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Sat, Nov 23 2019 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 11/23/19 | WARM UP 11/23/19 | 10AM WEIGHTLIFTING 11/23/19 |
METCON 11/23/19(Reps, Rx+, Rx2, Rx3) 3 Rounds for MAX reps: 1 min ON/15 secs Transition D-Ball Over Shoulder Ball Facing Burpee (D-ball) Deadlift Box Jump Dumbbell Hang Powerclean Dumbbell Bench Press *Athletes can start at any station just follow the order. Try to stagger start the D-ball/Dumbbell movements so equipment can be easily shared. Goal: 270+ Reps Tip: Ideally moderate/large sets with quick breaks will be executed each minute. Consider strategic breaks on bench press and DB Hang Powerclean to avoid going to failure. Brown Rx+: 100#/75#, 225#/155#, 50#/35# pair, 30''/24'' box Purple Rx: 75#/50#, 185#/135#, 50#/35# pair, 24''/20'' box Blue Rx2: 50#/35#, 155#/105#, 35#/20# pair, step ups allowed, Orange Rx3: 50#/35#, 115#/75#, 25#/15# pair, 20''/16'' Yellow MODWOD: 35#/20#, 75#/55#, 20#/12# pair, plate step up
|
|
|
