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WOD Blog
 | Thu, Aug 10 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Happy Birthday: Keith C |
| SHRED 8-10-23 | WARM UP 8-10-23 | METCON 8-10-23 |
SHRED 8-10-23(Time, Rx2, Rx3) WARM UP: 45 ON/15 OFF 1. Step Over 2. Plate Squat 3. Plate Overhead Press 4. Plate Rotation (switch halfway) 5. Fire Hydrants (switch as desired) 6. Donkey Kicks (switch as desired) 7. Thumbs U/Breaststrokes 8. Samson Stretch (switch halfway) 9. Praying Pose 10. Downward Dog ---- Scap Pull-10 reps Arch Hollow-10 reps ---- COOLDOWN Pliability OR Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Saddle-1 min Forward Fold-1 min METCON 3 Rounds For Time: 20 Wall Ball 20 Toes to Bar 20 Box Over 20/15 Machine Calories 40 m Sled Push Goal: Sub 24, CAP 30 minutes. Rx: 20#/10'-14#/9', 24''/20'', 90/70 Rx2: 14#/10'-10#/9', 24''/20'' Step Overs Allowed, 90/70, Sub Hanging Leg Raise Rx3: 14#/10'-10#/9', 20''/16'' Step Overs Allowed, 70/50, Sub KTC, Sub 18 reps of each, 30 m Sled Push MODWOD 1: 10#/8'-6#/8', 20''/16'' Step Overs Allowed, 70/50, Sub Lying Toes to Bar, 15 reps of each, 20 m Sled Push MODWOD 2: 10#/8'-6#/8', Plate Step Overs, 70/50 Sub Lying Toes to Bar, 12 reps of each, 20 m Sled Push (70/50)
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