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WOD Blog
 | Mon, Mar 27 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-27-23 | WARM UP 3-27-23 | METCON 3-27-23 | WEIGHTLIFTING 3-27-23 |
SHRED 3-27-23(Reps, Rx+, Rx2, Rx3) WARM UP: 30 ON/15 OFF x 7 Plate Tap Plate Ground to Overhead Plate Squat Plate Press Plate Rotation (switch halfway) Plate Plank Walkover Bodyweight Lunge --- Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Spiderman + Thor Rot-5 reps R/L Glute Bridge-10 reps Downward Dog-30 secs ---- COOLDOWN Pliability or 2x: Saddle-1 min Seated Forward Fold-1 min Twisted Cross-1 min R/L METCON 30 secs ON/30 secs OFF x 30 minute AMRAP 15 Wall Ball 15 Dumbbell Deadlift 15 Butterfly Sit Ups 15 Air Squat 15 Dumbbell Push Press 15 Toes to Bar 15 Dumbbell Walking Lunge Steps 15 Hand Release Burpees 15 V-Ups Get as far as you can during each 30 second work interval, then pick up where you leave off after each rest period. Rx+: 50/35 pair, 20#/10'-14#/9' Rx: 35/25 pair, 20#/10'-14#/9' Rx2: 25/20 pair, Sub Lemon Squeeze, Sub Hanging Leg Raise, 14#/10'-10#/9' Rx3: 20/15 pair, Sub Lemon Squeeze, Sub Knees to Chest, 14#/10'-10#/9' MODWOD 1: 15/12 pair, Sub Lemon Squeeze, Sub Lying Toes to Bar, 10#/8'-6#/8', Sub 12 reps each movement MODWOD 2: 12/10 pair, Sub Lemon Squeeze, Sub Lying toes to Bar, 10#/8'-6#/8', Sub 10 reps each movement
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