WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Tue, Nov 1 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| SHRED 11-1-22 | WARM UP 11-1-22 | METCON 11-1-22 |
SHRED 11-1-22(Time, Rx2, Rx3) WARM UP Shuttle Jog-2 minutes ---- 2x: 10 Plank Shoulder Tap 10 Cat-Cow 3 Upper Windmill each side 10 Band Pull Apart 10 Band Passthrough 10 Downward Dog Foot Tap --- Ring Row-5 reps (w/ pause at top) UPPER STRENGTH WORK 15 min Timer: 3-4 Sets: Use a weight that allows 10-15+ reps on first set: Dumbbell Bench Press AMRAP REST 1 minute Ring Row AMRAP REST 2 minutes METCON 5 Rounds For Time: 12/9 Calorie Row 12 Push Ball 12 Dumbbell Hang Powerclean 12 Burpee Goal: Sub 16, CAP 21 minutes. Rx: 20#/10'-14#/9', 50/35 pair Rx2: 14#/10'-10#/9', 40-45/25 pair Rx3: 14#/10'-10#/9', 25-30/20 pair, Sub Bodybuilders MODWOD 1: 10#/8'-6#/8', 20/15 pair, Sub 8 Bodybuilders MODWOD 2: 10#/8'-6#/8', 15/12 pair, Sub 8 bodybuilder to Box, 10 reps of other exercises
|
|
|
