WOD Blog
 | Fri, Mar 1 2024 |  |
 | Happy Birthday: Colby |
| SHRED 3-1-24 | WARM UP 3-1-24 | OPEN WOD 24.1 | ACCESSORY WORK (AFTER METCON) |
WARM UP 3-1-24 (Check In) Shuttle Run-2 minutes Straight Leg Kick-20 m Side Shuffle-20 m R/L High Knees-20 m Butt Kickers-20 m ---- 2x: 20 m DB Overhead Carry R/L 5 Light DB Snatch each arm 10 Lateral Hop Over DB 10 Plank DB Pull Through ---- Thumbs Up-10 reps Breaststrokes-10 reps Downward Dog-30 secs ---- Explain metcon then perform: 3 Rounds: 4 DB Snatch (arm 1) 2 Lateral Burpee 4 DB Snatch (arm 2) 2 Lateral Burpee REST 1 minute REST before starting metcon
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OPEN WOD 24.1 (Time, Rx2, Rx3) FOR TIME: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell 9 dumbbell snatches, arm 1 9 lateral burpees over dumbbell 9 dumbbell snatches, arm 2 9 lateral burpees over dumbbell *Time cap: 15 minutes (IF DNF, record every rep left as one second. For example if you had five reps left your score would 15:05.) Rx: 50/35 Rx2: 35/20 Rx3: Sub Regular Burpees, 25/15 MODWOD 1: Sub Bodybuilders, 20/12 MODWOD 2: Sub Bodybuilder to Box, 12/10
| 1st | 12:18 Rx | Marnae Fri, Mar 1, 2024 | | 2nd | 12:29 Rx | Taeja Fri, Mar 1, 2024 | | 3rd | 14:53 Rx | Rachel T Fri, Mar 1, 2024 | | 1st | 10:44 Rx | Ethan C Fri, Mar 1, 2024 | | 2nd | 12:32 Rx | Hayden P Fri, Mar 1, 2024 | | 3rd | 13:10 Rx | Derek N Fri, Mar 1, 2024 |
| Vince | 12:16 Rx2 | 35# all else rx | | Derek N | 13:10 Rx | | | Justin R | 15:01 Rx2 | | | Zach T | 13:56 Rx2 | | | Hayden P | 12:32 Rx | At the hotel | | Sofia | 12:33 Rx2 | | | Ethan C | 10:44 Rx | | | Keith C | 12:28 | Mod wod1 | | Rachel T | 14:53 Rx | | | Bj | 14:27 Rx | | | Marnae | 12:18 Rx | | | Alvin | 12:44 Rx2 | | | Taeja | 12:29 Rx | |
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ACCESSORY WORK (AFTER METCON) (Reps) EMOM x 12 1. Chin Over Bar Hold-20-30 secs 2. Handstand Hold or Walk-30 secs 3. Single Leg Deadlift-8-12 reps R 4. Single Leg Deadlift-8-12 reps L
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