WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Mon, Oct 9 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 10-9-23 | WARM UP 10-9-23 | METCON 10-9-23 | WEIGHTLIFTING 10-9-23 |
SHRED 10-9-23(Reps, Rx2, Rx3) WARM UP: 45 ON/15 OFF x 10 1. Plate Taps 2. Plate Ground to Overhead 3. Plate Row 4. Plate Rotation (half R/L) 5. Inchworm + Upward Dog 6. Thumbs Up/Breaststrokes 7. Alt Scorpion 8. Supine Leg Swing 9. Glute Bridges 10. Downward Dog ---- COOLDOWN Single Leg Forward Fold-1 min R/L Upward Dog-30 secs Twisted Cross-1 min R/L Supine Twist-1 min R/L Upward Dog-30 secs Thread the Needle-1 min R/L METCON 6 min Timer 60/50 C2 Calorie Bike AMRAP Alt DB Snatch REST 2 minutes 6 min AMRAP: 24 Plate Taps 24 Russian Twist (12 R/L) REST 2 minutes 6 min AMRAP: 6 Calorie Row 6 Lateral Burpee Over Rower REST 2 minutes 6 min AMRAP: 6 D-Ball Over Shoulder 12 Med Ball Sit Up *Start on different stations as needed to share equipment. Rx: 50/35, 25/15, 70/50, 20/14 Rx2: 35/25, 15/10, 50/35, 14/10 Rx3: 25/20, 15/10, 50/35, 10/6 MODWOD 1: 20/15, No Weight on Russian Twist, 35/20, No Weight on Sit Ups (anchored) MODWOD 2: 15/12, No Weight on Russian Twist, 20/14, No weight on sit ups (anchored)
|
|
|
