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WOD Blog
 | Tue, Aug 29 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
 | Welcome: Lily J |
| SHRED 8-29-23 | WARM UP 8-29-23 | SKILL WORK 8-29-23 | METCON 8-29-23 |
SHRED 8-29-23(Time, Rx2, Rx3) WARM UP: EMOM x 10 1. Shuttle Run 2 Step Ups 3. Air Squat 4. Plate Overhead Press 5. Bodyweight Lunge 6. Inchworm + Upward Dog 7. Thumbs Up/Breaststrokes 8. Samson Stretch (switch halfway) 9. Praying Pose 10. Downward Dog ---- COOLDOWN Pliability OR Twisted Cross-1 min R/L Single Leg Saddle-1 min R/L Thread the Needle-1 min Saddle-1 min METCON 2 Sets for total working time: 8 minute Timer: 400 m Run 30 Air Squat 20 Dumbbell Push Press 10 Burpee Box Over REST w/ time remaining 8 minute Timer: 400 m Row 30 Lunges (no weight) 20 Push Ball 10 Burpee Over Rower (facing) REST w/ time remaining Rx: 50/35 pair, 24''/20'' 20#/10'-14#/9' Rx2: 35/25 pair, 24''/20'' Step Overs Allowed, 14#/10'-10#/9' Rx3: 25/20 pair, 20''/16'', Step Overs Allowed, 14#/10'-10#/9', Sub Burpees (no jump over rower) MODWOD 1: 20/15 pair, 20''/16'' Step Overs Allowed, 10#/8'-6#/8', Sub Bodybuilders, Sub 300 m Run 25 Air Squats 20 DB Push Press 10 Bodybuilder+Step Over ---- 300 m Row 25 Lunges 20 Push Ball 10 Bodybuilder MODWOD 1: 15/12 pair, Plate Step Overs 10#/8'-6#/8', Sub Bodybuilder to Box, Sub 600 m Bike Erg 25 Air Squats 20 DB Push Press 10 Plate Step Overs ---- 300 m Row 20 Step Ups or Reverse Lunges 20 Push Ball 10 Bodybuilder to Box
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