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WOD Blog
 | Thu, May 25 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 5-25-23 | WARM UP 5-25-23 | METCON 5-25-23 | SKILL WORK 5-25-23 |
SHRED 5-25-23(Time, Rx2, Rx3) WARM UP 30 ON/15 OFF x 8 Plate to Overhead Plate Overhead Press Plate Row Plate Rotation (switch halfway) Plate Plank Walk Over Horizontal Plate Press Plate Bus Driver Plate Tricep Extension ---- Cat-Cow-10 reps Upper Windmill-5 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Puppy Dog-30 secs Table Tops-5 reps ---- COOLDOWN Pliability OR- Banded Lat Stretch-1 min R/L Lateral Band Opener-1 min R/L Puppy Dog-1 min Banded Bully-1 min R/L STRENGTH WORK Alt EMOM x 6 1. Ring Row-10-12 reps 2. DB Bench Press-10-12 reps *controlled reps Into: Alt EMOM x 6 1. Chin Over Bar Hold-accumulate 20-30 secs 2. Handstand Hold-accumulate 30 seconds *Sub Ring Row Hold and Plank Hold as needed. METCON: FOR TIME: Row-36/28 Calories Into: 4 Rounds: 12 Pull Up 12 Dumbbell Push Press (pair) 12 Alt DB Snatch 12 Lateral Burpee Over DB Into: Row-36/28 calories Goal: Sub 17, CAP 22 minutes. Rx: 50/35 pair Rx2: 40-45/25 pair, Sub Jumping CTB Pull Up Rx3: 25/20 pair, Sub Bodybuilders, Sub Jumping Pull Up MODWOD 1: 20/15 pair, Sub Bodybuilders, Sub Ring Rows, 28/22 calories MODWOD 2: 15/12 pair, Sub Bodybuilder to Box, Sub Ring Rows, 3 rounds of middle portion, 28/22 Calories
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