WOD Blog
 | Tue, Jan 2 2024 |  |
 | Happy Birthday: Ann |
| SKILL WORK 1-2-24 | WARM UP 1-2-24 | SHRED 1-2-24 | METCON 1-2-24 |
SKILL WORK 1-2-24 (Reps) Alt EMOM x 9 1. Lateral Step Up R-8-10 reps* 2. Lateral Step Up L-8-10 reps 3. Hollow Hold-30 secs *Focus on controlled eccentric, strength, and range of motion.
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WARM UP 1-2-24 (Check In) Ski, Bike, or Row-30/25 calories (within 3 minutes) ---- Box Facing Step Up-2 minutes ---- 90-90 Hip Rotation-10 reps Fire Hydrant-10 reps R/L Donkey Kick-10 reps R/L Downward Dog-30 secs ---- Explain skill ---- COOLDOWN Single Leg Saddle-1 min R/L Single Leg Forward Fold-1 min R/L Upward Dog-1 min Butterfly-1 min
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METCON 1-2-24 (Reps, Rx2, Rx3) 30 ON/30 OFF x 5 Sets (20 minutes) Ski Calories Bike Erg Calories Row Calories Box Jump Tip: This workout has 1:1 work/rest ratio. This allows a harder pace. Try to match/beat what you establish round 1 on all sets. Rx: 24''/20'' Rx2: 20''/16'' Rx3: 20''/16'', Step Ups Allowed MODWOD 1: 20''/16'' Step Ups Allowed MODWOD 2: 20''/16'', Step Ups Allowed
| 1st | 206 Rx | Taeja Tue, Jan 2, 2024 | | 2nd | 184 Rx | Kirklin Tue, Jan 2, 2024 | | 3rd | 163 Rx | Rachel T Tue, Jan 2, 2024 | | 1st | 224 Rx | Mike C Tue, Jan 2, 2024 | | 2nd | 211 Rx | Colby Tue, Jan 2, 2024 | | 3rd | 196 Rx | Nicholas Tue, Jan 2, 2024 |
| Vince | 166 | Step ups all else rx | | Taeja | 206 Rx | S-40, B-50, R- 57, BJ- 59 | | Mike C | 224 Rx | S-47, B-66, R-56, BJ-55 | | Sofia | 139 Rx | | | Paul K | 168 Rx3 | | | Annalee | 154 Rx3 | 20” step ups | | Colby | 211 Rx | | | Bj | 224 Rx2 | | | Keith C | 110 Rx2 | | | Kirklin | 184 Rx | | | Rachel T | 163 Rx | lol! My reps for the cals stinks 😂 | | Nicholas | 196 Rx | |
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