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WOD Blog
 | Fri, Aug 5 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Welcome: Isis |
| SHRED 8-5-22 | WARM UP 8-5-22 | WEIGHTLIFTING 8-5-22 | METCON 8-5-22 |
SHRED 8-5-22(Time, Rx2, Rx3) WARM UP 45 ON/15 OFF x 10 minutes Jump Rope Band Pull Aparts Step Ups Plank Shoulder Taps Air Squats Hip Rotation (20 secs R/L) Thumbs Up/Breaststrokes (20 secs each) Spiderman to Hammy R Spiderman to Hammy L Downward Dog --- Scap Pull-10 reps Strict OR Jump to Strict-3 reps Arch Hollow-10 reps FOR TIME: 100 Walking Lunges (no weight) ---- 3 Rounds: 10 Pull Ups 10 Push Ups 10 Box Jumps ---- 50/40 Machine Calories ---- 3 Rounds: 10 DB Hang Clean (pair) 10 DB Push Press 10 DB Front Squat --- 100 Double Unders ---- 3 Rounds: 10 Double DB Snatch (pair) 10 Burpees 10 Weighted Step Up (single) ---- 50/40 Machine Calories Goal: Sub 28, CAP 32 minutes. Rx: 24''/20'', 50/35 Rx2: Sub Ring Rows, Incline Push Ups, Step Ups Allowed 24''/20'', 35/25, Sub 150 Singles Rx3: Sub Ring Rows, Incline Push Ups, Step Ups Allowed 20''/16'' 25/20, Sub 100 Singles MODWOD 1: Sub Ring Rows, Incline Push Ups, Step Ups Allowed 20''/16'', 20/15, Sub 80 Singles or Plate Taps, Sub 80 Walking Lunges, 40/30 Machine Calories MODWOD 1: Sub Ring Rows, Incline Push Ups, Plate Step Ups, 15/12, Sub 50 Singles or Plate Taps, Sub 70 Air Squats for Lunges, 30/25 Machine Calories
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