SHRED 12-3-24
(Reps, Rx2, Rx3)
1 min ON/30 secs Transition
Shuttle Run
Row
Bike
shuttle Run
----
Hip Rotation-20 reps R/L
Alt Scorpion-10 reps
Supine Leg Swing-10 reps
Glute Bridge-15 reps
Downward Dog-30 secs
----
COOLDOWN
Modified Hurdlers Stretch-1 min R/L
Upward Dog-30 secs
Seated Straddle-1 min
Upward Dog-30 secs
Butterfly-1 min
Downward Dog-30 secs
METCON
2 mins ON/1 min OFF x 10 rounds:
Rounds 1, 3, 5, 7, 9
12/9 Calorie C2 Bike
12 DB Deadlift
AMRAP Shuttle Run (10 m distance, touch ground)
Rounds 2, 4, 6, 8, 10:
12/9 Calorie Row
6 Burpee Over Rower
AMRAP Shuttle Run (10 m distance, touch ground)
Score=shuttle run 10 m=1 rep
Goal: Push the pace on buy in movements. Match reps each round!
Rx: 50/35 pair
Rx2: 35/25 pair
Rx3: 25/20, Sub 10 DB Deadlift, 5 Regular burpees
MODWOD 1: 20/15, Sub 10 DB Deadlift, 10/7. Calories, 5 Bodybuilders
MODWOD 2: 15/12, Sub 8 DB Deadlift 8/6 Calories, 5 Bodybuilder to Box
| 1st | 121 | Vince Tue, Nov 28, 2023 |
| Vince | 121 | Box overs all else rx |
|
