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WOD Blog
 | Thu, Aug 17 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (637 days ago) |
| SHRED 8-17-23 | WARM UP 8-17-23 | SKILL WORK 8-17-23 | METCON 8-17-23 |
SHRED 8-17-23(Time, Rx2, Rx3) 2x: 1 min Jump Rope 20 m DB Overhead Carry R/L 5 DB High Pull R/L 20 m Bear Crawl ---- Cat-Cow-10 reps Upper Windmill-5 reps R/L Swimmers-5 reps Table Tops-5 reps Downward Dog-30 secs ---- COOLDOWN Banded Lat Stretch-1 min R/L Banded Lateral Opener-1 min R/L Puppy Dog-1 min Reverse Shoulders-1 min UPPER STRENGTH WORK Every 3 minutes x 5 sets complete: A1. Strict Pull Up-8 reps* A2. DB Strict Press (pair) or Strict HSPU-8 reps REST or light bike/walk with time remaining *Modify with band assistance or lat pull down. Add weight if 8 in a row is too easy. ***Looking to prioritize tempo, load, and strength over speed. You should need the rest with the modifications you select. METCON 18 min AMRAP: DB Hang Clean-12 reps (pair) Ring Row-12 reps Double Under-36 reps DB Push Press-12 reps (pair) Push Ups on DB's-12 reps Double Under-36 reps Rx: 50/35 pair Rx2: 35/25 pair, Sub 48 Singles, Incline Push Up Rx3: 25/20, Sub 36 Singles, Incline Push Up MODWOD 1: 20/15, Sub 36 Singles or Plate Taps, Incline Push Up MODWOD 2: 15/12, Sub 36 Singles or Plate Taps, Incline Push Up
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