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WOD Blog
 | Thu, Jun 15 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Karlene |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 6-15-23 | WARM UP 6-15-23 | METCON 6-15-23 | SKILL WORK 6-15-23 |
SHRED 6-15-23(Time, Rx2, Rx3) WARM UP: Jump Rope-2 minutes Front to Back Leg Swings-10 reps Side to Side Leg Swings-10 reps Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Spiderman w/ Thor Rotation-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- Run-200 m ---- Explain metcon ---- COOLDOWN Pliability OR Single Leg Forward Fold-1 min R/L Single Leg Saddle-1 min R/L Spiderman to Hammy back and forth-1 min each side Downward Dog-1 min 2 Minutes to sprint each cardio exercise, rest with remaining, cycling through for three total rounds (30 minutes) 1. Sprint 200 m 2. 20/15 Calorie Row 3. 20/15 Calorie C2 Bike 4. 75 Double Unders 5. 20/15 Calorie Ski Score=total time worked. Goal: Sprint each interval, match or beat your pacing each round. Rx: As written Rx2: Sub 75 Lateral Hops Over Barbell Height Rx3: Sub 150 m Run, 15/12 Calories, 75 Singles MODWOD 1: Sub 150 m Run, 13/10 Calories, 75 Plate Taps MODWOD 2: Sub 100 m Run, 12/9 Calories, 50 Plate Taps
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