WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Thu, Nov 2 2023 |  |
 | Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| METCON 11-2-23 | WARM UP 11-2-23 | SKILL WORK 11-2-23 |
METCON 11-2-23(Reps, Rx+, Rx2, Rx3) 20 min Timer: 15-12-9-6-3 Pull Ups Push Ups Toes to Bar Burpees ---- 400 m Run w/ time remaining AMRAP: Hang Clean and Jerk Score=Total hang clean and jerk Rx: Add 18's at the beginning of first section, 135/95 Rx: 135/95 Rx2: 115/75, Sub Ring Rows, Sub Incline Push Up, Hanging Leg Raise Rx3: 75/55, Sub Ring Rows, Sub Incline Push Up, Sub KTC, 300 m Run MODWOD 1: 45/35 or 20/15 DB pair, Sub Ring Rows, Sub Incline Push UP, Sub Lying Toes to Bar, Sub 200 m Run MODWOD 2: 15/12 DB pair, Sub Ring Rows, Sub Incline Push Up, Sub Lying Toes to Bar, 200 m Run OR 600 m Bike, Sub 12-9-6-3 rep scheme
|
|
|
