WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Tue, Jul 11 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Alex H |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (638 days ago) |
| SHRED 7-11-23 | WARM UP 7-11-23 | METCON 7-11-23 | SKILL WORK 7-11-23 |
SHRED 7-11-23(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 1. Row 2. Russian Swing 3. Band Pull Apart (mix styles) 4. Cat-Cow 5. Upper Windmill (switch halfway) 6. Alt Snow Angels 7. Alt Scorpion 8. Glute Bridge 9. Post Up Lat Stretch 10. 20 second Sup Hang+Scap Pulls (pronated) --- COOLDOWN Pliability OR 2x: Modified Hurdlers Stretch-1 min R/L Samson Stretch-30 secs R/L Twisted Cross-30 secs R/L FOR TIME: 2000 m Row Buy In THEN: 8 Rounds: 16 American Swings 8 TTB THEN 500 m Row Sprint Buy Out Goal: Sub 23, CAP 29 minutes. Rx: 53/35 Rx2: 35/26, Sub Hanging Leg Raise or Toes to Rings Rx3: 26/20, Sub KTC MODWOD 1: Sub 1600 m Row, 26/20 Russian Swing, Sub Lying Toes to Bar MODWOD 2: Sub 1200 m Row, 20/15 Russian Swing, Sub Lying Toes to Bar
|
|
|
