WOD Blog
 | Mon, Oct 2 2023 |  |
| Hold It Together Challenge | 1.11.2022 |
Hold It Together Challenge
(Check In)
Hold It Together Challenge
2 Minutes in a hold Position
Movement: any combination of these movements counts towards the two minutes. Planks can be done on forearms or hands.
• Plank or Knee Plank
• Side Plank
• Hollow Hold or Tuck Hold
• Handstand Hold: feet on box/object, against the wall, or freestanding
Looking for more of a challenge? Try a plank on low rings or a weighted plank!
Planned: Fri,Oct20,2023 Thu,Oct19,2023 Wed,Oct18,2023 Tue,Oct17,2023 Mon,Oct16,2023 Fri,Oct13,2023 Thu,Oct12,2023 Wed,Oct11,2023 Tue,Oct10,2023 Mon,Oct9,2023 Fri,Oct6,2023 Thu,Oct5,2023
| Tomario | Yes | 2 min Plank before shift | | Stocks | Yes | 2 min plank after shift | | William | Yes | Planks |
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1.11.2022
(Check In)
Tuesday
Warm-up
1:00 Bike
Immediately Into..
AMRAP X 4 MINUTES
4 Inchworm No Push-up
8 Up Downs
8 Step-ups
4 Push-up to Pike
Immediately Into..
1:00 Bike
Strength
Bench Press (8-8-6-6*)
*Build to a Moderate weight. After each set complete 12-15 Slow Arm Haulers.
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 17 MINUTES
21 Cal Bike
15 DB Bench Press (50/35)
12 Burpee Box Jumps (24/20)
Partner Workout Option
Metcon (AMRAP - Reps)
IN TEAMS OF 2...
AMRAP x 20 MINUTES*
12 Cal Bike
15 DB Bench Press (50/35)
*P1 completes a full round while P2 completes as many Burpee Box Jumps (24/20) as possible. Once P1 is done with a full round they will switch.
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