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WOD Blog
 | Tue, Jun 6 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 6-6-23 | WARM UP 6-6-23 | METCON 6-6-23 |
SHRED 6-6-23(Reps, Rx2, Rx3) WARM UP: Bike-25/20 calories (within 2 minutes) ---- Walking Lunge-20 m Straight Leg Kick-20 m Walking Hip Rotation-20 m ---- 2x: 10 Plate Ground to Overhead 10 Plate Thruster 10 Plate Rotation (5 R/L) ---- Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Praying Pose to Hammy-30 secs each ---- COOLDOWN Pliability Tabata! 20 ON/10 OFF x 8 rounds each movement: Assault Bike REST 1 minute Jump Lunges REST 1 minute Ball Slam REST 1 minute Wall Ball *Perform all 8 rounds on one movement before moving onto the next. Score as the average of each movement all added together. If needed, use med balls for ball slam. Rx: 35/20 for Ball Slam, 20#/10'-14#/9 Rx2: 35/20 for Ball Slam, 14#/10'-10#/9, Rx3: 35/20 for Ball Slam, 14#/10'-10#/9', Sub Regular Lunges MODWOD 1: 20/14 for Ball Slam, 10#/8'-6#/8', Sub Reverse Lunges MODWOD 2: 14/10 for Ball Slam, 10#/8'-6#/8', Sub Step Ups
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