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WOD Blog
 | Mon, Oct 17 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 10-17-22 | WARM UP 10-17-22 | WEIGHTLIFTING 10-17-22 | METCON 10-17-22 |
SHRED 10-17-22(Time, Rx+, Rx2, Rx3) WARM UP 45 ON/15 OFF x 8 1. Bike (mod) 2. Clean Grip Deadlift (barbell or light DB's) 3. Strict Press (barbell or light DB's) 4. Inchworms 5. Thumbs Up/Breaststrokes (switch halfway) 6. Alt Scorpion 7. Supine Leg Swings 8. Glute Bridges ---- Review and practice clean and jerks before starting metcon! METCON Crossfit.com mod! 4 sets: 20/15 Calorie Assault Bike OR 25/20 C2 Bike 20 Clean and Jerks* 20/15 Calorie Assault Bike OR 25/20 C2 Bike REST 2 minutes DB and Barbell options! Sub 24, CAP 30 minutes. Tip: You are meant to go 80% on first bike, do quick, consistent sets on the clean and jerks, and sprint the last bike! Each round should be approached with an aggressive pace. Rx+: 135/95 Rx: 115/75 OR 50/35 DB pair Rx2: 95/65 OR 40-45/25 DB pair Rx3: 75/55 OR 25/20 DB pair MODWOD 1: 20/15 DB pair, sub 15/12 Calories MODWOD 2: 15/12 DB pair, Sub 12/10 Calories |
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