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WOD Blog
 | Thu, Dec 8 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 12-8-22 | METCON 12-8-22 | WARM UP 12-8-22 | COOL DOWN 12-8-22 |
SHRED 12-8-22(Reps, Rx2, Rx3) WARM UP: Ski or Row-20/15 Calories ---- 15 Plate OH Press 15 Plate Row 10 Plate Rotation each way 10 Horizontal Plate Press 10 Plate Bus Driver each way 10 Plate Tricep Extension 10 Plate Plank Walkover ---- Cat-Cow-10 reps Upper Windmill-5 reps R/L Downward Dog Foot Tap-10 reps Scap Pull-10 reps Arch Hollow-10 reps METCON 8 min AMRAP: 2-4-6-8-10-12-14 etc. Pull Up Push Up REST 1 minute 8 min AMRAP: 60/45 Calorie Ski MAX Push Press w/ time remaining REST 1 minute 8 min AMRAP: (prioritize quality) 20-16-12-8 Dumbbell Bicep Curls Dumbbell OH Tricep Ext *Get as far as possible. If you finish, go back to 20's. REST 1 minute 8 min AMRAP: (prioritize quality) 16 Rear Fly (get low) 16 Band Push Down Rx: 50/35 pair for push press, athletes choice on accessory movements Rx2: 40-45/25 pair for push press, athletes choice on accessory movements, Sub Ring Row, Incline Push Up Rx3: 25/20 pair for push press, athletes choice on accessory movements, Sub Ring row, Incline Push Up, MODWOD 1: 20/15 pair for push press, athletes choice on accessory movements, Sub Ring row, Incline Push Up, 50/35 Calorie Ski MODWOD 2: 15/12 pair for push press, athletes choice on accessory movements, Sub Ring row, Incline Push Up, 40/30 Calorie Ski |
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