WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Thu, Dec 15 2022 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Scott B |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 12-15-22 | WARM UP 12-19-24 | SKILL WORK 12-19-24 | METCON 12-19-24 |
SHRED 12-15-22(Reps, Rx2, Rx3) WARM UP: Step Ups-2 minutes ---- 2x: 10 Plate to Overhead 10 Plate Rotation (5 R/L) 10 Plate Plank Walk Over ---- Inchworm + Upward Dog-3 reps Swimmers-5 controlled reps Alt Scorpion-10 reps Glute Bridge-10 reps Downward Dog-30 secs METCON 24 Min AMRAP: 10 Burpees 12 Ball Slam 14 Box Jumps 16 KB Deadlift (pair) 18 Sit Up (no anchor) 20 m Sled Push* *10 m=10 reps 20 m=20 reps Rx: 50/35 ball, 35/35 KB pair, 135/90 Sled, 24''/20'' Box Rx2: 50/35 ball, 35/26 KB pair, 90/70 Sled, 24''/20'' Box, Step Ups Allowed Rx3: 35/20 ball, 26/20 KB pair, 90/70 Sled, 20''/16'' Box, Step Ups Allowed MODWOD 1: 35/20 Ball, 20/15 DB pair, 70/50 Sled, 20''/16'' Box, Step Ups Allowed, Sub Bodybuilders 8/10/12/14/16/20 m rep scheme MODWOD 2: 20/14 Ball, 15/12 DB Pair, 70/50 Sled, Plate Step Up, Sub Bodybuilder to Box, 6/8/10/12/14/10 m rep scheme
|
|
|
