WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Fri, Oct 7 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 10-7-22 | WARM UP 10-7-22 | WEIGHTLIFTING 10-7-22 | METCON 10-7-22 |
SHRED 10-7-22(Time, Rx+, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 Jump Rope Plate to Overhead Plate Squat --- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Supine Leg Swing-10 reps Alt Scorpion-10 reps Glute Bridge-10 reps Downward Dog-30 secs METCON FOR TIME: 100-80-60-40-20: Double Under 25-20-15-10-5: Ball Slam* 50-40-30-20-10: Air Squat 25-20-15-10-5: Kettlebell Deadlift (pair) *If needed use medballs if slam balls are leaking. Goal: Sub 22, CAP 27 Rx: 50/35 ball slam, 53/35 KB Pair Rx2: 35-30/20 ball slam, 35/26 KB Pair, sub singles Rx3: 20/14 ball slam, 26/20 KB Pair, sub singles or plate taps MODWOD 1: 14/10 ball slam, 20/15 DB Pair, sub 50-40-30-20-10 singles or plate taps MODWOD 2: 10/6 ball slam, 15/12 DB pair, sub 50-40-30-20-10 singles or plate taps, 25-20-15-10-5 air squat
|
|
|
