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WOD Blog
 | Fri, Oct 6 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| SHRED 10-6-23 | WARM UP 10-6-23 | WEIGHTLIFTING 10-6-23 | METCON 10-6-23 |
SHRED 10-6-23(Time, Rx2, Rx3) WARM UP: EMOM x 6 (2 rounds) 1. Step Over 2. Row Calories 3. Jump Rope ----- Bodyweight Good Morning-15 reps inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Alt Scorpion-10 reps Supine Leg Swing-10 reps Glute Bridges-10 reps Downward Dog-30 secs ---- COOLDOWN 2x: Seated Forward Fold-1 min Twisted Cross-1 min R/L Supine Twist-1 min R/L Downward Dog-30 secs METCON 3 mins ON/1 min OFF x 6 sets: Rounds 1, 3, 5 20/15 Calorie Row 15 Dumbbell Deadlift MAX Box Overs w/ time remaining Rounds 2, 4, 6 20/15 Calorie Ski 50 Double Unders MAX D-Ball Over shoulder Rx: 50/35 pair, 24''/20'', 75/50 Rx2: 35/25 pair, 20''/16'', 50/35, Sub 75 Singles Rx3: Sub 15/12 Calories, 25/20 pair, 20''/16'' Step Overs Allowed, 50/35, Sub 50 Singles MODWOD 1: Sub 12/9 Calories, 12 Deadlift (20/15 pair), 20''/16'', Step Overs Allowed, 30 Singles or Plate Taps, 35/20 Sub 10/7 Calories, 12 Deadlift (20/15 pair), Plate Step Overs, 30 Singles or Plate Taps, 35/20
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