WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Thu, May 11 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 5-11-23 | WARM UP 5-11-23 | SKILL WORK 5-11-23 | METCON 5-11-23 |
SHRED 5-11-23(Time, Rx2, Rx3) WARM UP Step Over-2 minutes --- Shoulders 6 Ways-5 reps Light Rear Fly-15 reps Cat-Cow-10 reps Upper Windmill-5 reps R/L Side Plank-20 secs R/L Reverse Shoulders-30 secs Downward Dog-30 secs --- Handstand Hold-20 secs Scap Pull-10 reps --- COOLDOWN Pliability OR Puppy Dog-1 min Reverse Shoulders-1 min Wide Stance Downward Dog-1 min Twisted Cross-1 min R/L UPPER STRENGTH WORK 6 min AMRAP: 6 Strict Pull Up* 6 Push Ups or Dips* REST 1 minute 6 min AMRAP: 12 Hammer Curls 12 Tricep Push Down *Modify as needed with band assistance METCON 17 min AMRAP: 1 Wall Walk 3 Burpee Box Over 5 Toes to Bar 7 Dumbbell Push Press (pair) 9 Double Dumbbell Row Rx: 24''/20'', 50/35 pair Rx2: 24''/20'' Step Overs Allowed, Sub Toes to Rings, 35/25 pair, Sub partial wall walk Rx3: 20''/16'', Step Overs Allowed, Sub KTC, 25/20 pair, Sub 5 m forward bear crawl+5 m backward bear crawl MODWOD 1: 20''/16'', Sub Bodybuilder Step Over, Lying Toes to Bar, 20/15 pair, Sub 5 m forward bear crawl+5 m backward bear crawl MODWOD 2: Sub Bodybuilder to Box, Lying Toes to Bar, 15/12 pair, Sub 12 Incline Plank Shoulder Tap for wall walk
|
|
|
