WOD Blog

Fri, Sep 4

Most Recent Benchmark:
Metcon 081919 ''FRAN'' on Aug 19, 2019 (407 days ago)
Warm Up CARDIOcon 090420Strengthcon 090420Metcon 090420

Warm Up CARDIOcon 090420


Reps-Rx+
Warm Up on a bike or rower for 3-5 minutes upon arrival
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Complete as many reps as possible in 18 Minutes of the following:

80 Flutter Kicks
60/45 Calorie Bike OR Row (OR 800M Run)
40 Second Plank (Optionally Weighted)
20 Rollouts OR Weighted Sit Ups
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Lizard to Pigeon 20 Seconds R+L
Pray Pose to Hamstring 20 Seconds

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