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WOD Blog
 | Tue, Mar 21 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Carlos |
| SHRED 3-21-23 | WARM UP 3-21-23 | SKILL WORK 3-21-23 | METCON 3-21-23 |
SHRED 3-21-23(Time, Rx+, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 2 sets: Jump Rope Bodyweight Lunge Clean Grip Deadlift Barbell Strict Press ----- Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Upper Windmill-5 reps R/L Samson Stretch-30 secs R/L Swimmers-5 controlled reps Praying Pose-30 secs Downward Dog-30 secs ----- Explain metcon and practice movements ----- COOLDOWN Pliability OR 2x: 1 min Couch Stretch each side 1 min Pigeon Pose each side 1 min Reverse Shoulders or Ring Chest Stretch METCON FOR TIME: 10-9-8-7-6-5-4-3-2-1: Curtis P's *Between sets complete: 100 m Shuttle Run (10 m distance, don't need to touch ground) 30 Double Unders 1 Curtis P= 1 Powerclean 1 Lunge R 1 Lunge L 1 Push Press Goal: Sub 30, CAP 35 minutes. Rx+: 125/85 or 50/35 DB pair Rx: 95/65 or 35/25 DB pair Rx2: 75/55 or 25/20 DB pair, Sub 50 Singles Rx3: 20/15 DB pair, Sub 30 Singles MODWOD 1: Sub: 1 DB Powerclean+2 DB Front Squat+1 DB Push Press, 20/15 DB pair, 30 singles or plate taps MODWOD 2: Sub 1 DB Powerclean+2 DB Front Squat+1 DB Push Press, 15/12 DB pair, 20 singles or plate taps, Sub 9-8-7-6-5-4-3-2-1 rep scheme
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