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WOD Blog
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 | Happy Birthday: Marnae |
| SHRED 11-26-24 | WARM UP 11-15-22 | METCON 11-15-22 |
SHRED 11-26-24(Reps, Rx2, Rx3) WARM UP 45 ON/15 OFF x 7 minutes Bike Air Squat Hip Rotation (switch halfway) Spiderman to Hammy R Spiderman to Hammy L Upward Dog Downward Dog SKILL WORK 15 minutes: Practice rope climbs OR 3-4 Sets: 10 Palloff Press R/L 20 second Hollow Hold 20 Toe Touches 30 second Weighted Praying Pose 30 second Downward Dog METCON 20 min AMRAP: 1 Rope Climb 15 Air Squats 15/12 Calorie C2 Bike OR 12/9 Assault 15 Sit Ups (no anchor) Rx: As written Rx2: Sub partial rope climb or 2 Rope Rows Rx3: Sub 1 Rope Row or 8 Ring Rows MODWOD 1: 6 Ring Rows, 12/9 reps on everything MODWOD 2: Same as MODWOD 1
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