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WOD Blog
 | Tue, Oct 4 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 10-4-22 | WARM UP 10-5-22 | METCON 10-4-22 | SKILL WORK 10-4-22 |
SHRED 10-4-22(Time, Rx2, Rx3) WARM UP: Shuttle Run-1 min Walking Lunge- 20 m Straight Leg Kick-20 m Grapevines-20 m R/L ---- BW Good Morning-10 reps SL Deadlift (no weight)-5 reps R/L Hip Rotation-20 reps R/L Frog Pose-30 secs Single Leg Hip Bridge Hold-20 secs R/L Praying Pose to Hammy-5 reps back and forth STRENGTH WORK Week 3 of 3 15 Minutes Every 3 minutes x 5 sets: 5 Tempo Squats (3/1/1/1 tempo) 3 second descent 1 second pause in bottom 1 second ascent 1 second pause between reps. *Go heavier than last week on ALL sets. METCON: 3 Rounds For Time: 20 Goblet Lunge (single) 20 B-Stance DB Deadlift (pair, 10 R/L) 20 Heels Elevated Air Squat 20 Russian Twist 20 m Sled Push Goal: Sub 16, CAP 20 minutes. Rx: 50/35, 35/25 plate, 135/90 sled Rx2: 35/25, 35/25 plate, 135/90 sled Rx3: 25/20, (lighter on lunges as needed) 25/15 plate, 90/70 sled MODWOD 1: Sub Reverse Lunges (no weight), 20/15, 15/10 Russian Twist, 70/50 sled MODWOD 2: Sub step ups, 15/12, 15/10 Russian Twist, 70/50 sled, sub 16 reps of everything
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