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WOD Blog
 | Thu, Apr 13 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 4-13-23 | ABCON 4-13-23 | WARM UP 4-13-23 | METCON 4-13-23 |
SHRED 4-13-23(Time, Rx2, Rx3) WARM UP: 2x: DB Overhead Carry-20 m R/L DB Snatch-5 reps R/L DB Plank Pull Through-10 reps Single Leg Glute Bridge-5 reps R/L Thumbs Up-5 reps Breaststrokes-5 reps ---- Half Kneeling Thoracic Opener-5 reps R/L Scap Wall Slides-5 reps Lat Stretch on Wall-30 secs Pec Stretch on Wall-30 secs R/L ---- COOLDOWN Pliability OR Upper Windmill-5 reps R/L Alt Scorpion-10 reps Puppy Dog-1 min Reverse Shoulders-1 min UPPER STRENGTH WORK EMOM x 16 minutes 1. Strict Pull Up-6-8 reps 2. Dumbbell Strict Press-8-10 reps 3. Double Dumbbell Row-10-12 reps 4. Dip-10-12 reps METCON 3 Rounds For Time: 12 Double DB Snatch 12 Push Ups on DB's 12/9 Calorie Ski Into: 3 Rounds For Time: 12 DB Hang Powerclean 12 Dumbbell Push press 12/9 Calorie Row Goal: Sub 15, CAP 19 minutes. Rx: 50/35 pair Rx2: 40-45/25 pair, Sub Incline Push Up Rx3: 25/20 pair, Sub Incline Push Up MODWOD 1: 20/15 pair, Sub Incline Push Up, Sub 10 reps on each, 10/7 Calorie Row MODWOD 2: 15/12 pair, Sub Incline Push Up, Sub 10 reps on each, 10/7 Calorie Row
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