WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
| WOD Blog |
| Class Schedule |
| Our Coaches |
| Gym Store |
WOD Blog
 | Fri, Dec 6 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (634 days ago) |
| SHRED 12-6-24 | WARM UP 12-6-24 | WEIGHTLIFTING 12-6-24 | METCON 12-6-24 |
SHRED 12-6-24(Reps, Rx+, Rx2, Rx3) Machine-30/25 calories (within 3 mins) Shuttle Run-2 minutes ---- Inchworm + Upward Dog-3 reps Spiderman w/ Thoracic Rot-5 reps R/L Alt Scorpion-10 reps Downward Dog-30 secs ---- COOLDOWN 2x: Spiderman to Hammy-30 secs R/L Standing Forward Fold-1 min Downward Dog-30 secs METCON EMOM x 30 minutes (5 rounds) 1. Sled Push-20 m 2. Bike AMRAP 3. Farmers Carry-40 m 4. Row AMRAP 5. D-Ball Front Carry-40 m 6. Shuttle Run AMRAP* *Shuttle Run=25 feet down, 25 feet back=1 rep. Open standard, touch ground Score=AMRAP reps Rx+: 135/90 + KB's, 70/50-53 pair, 100/75 Rx: 135/90 + KB's, 50-53/35 pair, 75/50 Rx2: 135/90 + KB's, 35/25-26 pair, 50/35 Rx3: 90/70 + KB's, 35/25-26 pair, 50/35 MODWOD 1: 90/70 (10 m), 25-26/20 pair, 35/20 MODWOD 2: 70/50 (10 m), 20/15 pair, 35/20 Planned: Fri,Dec6,2024 Fri,Dec1,2023
|
|
|
