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WOD Blog
 | Mon, Feb 12 2024 |  |
| SHRED 2-12-24 | WARM UP 2-12-24 | WEIGHTLIFTING 2-12-24 | METCON 2-12-24 |
SHRED 2-12-24(Time, Rx2, Rx3) WARM UP: Bike or Row-25/20 Calories ---- 20 Plate Ground to Overhead 10 Plate Overhead Press 10 Horizontal Plate Press 10 Plate Bent Over Row 10 Plate Rotation each way 10 Plate Bus Driver 10 Plate Tricep Extension --- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps Puppy Dog-30 secs --- Scap Pull-10 reps Arch Hollow-10 reps --- COOLDOWN Puppy Dog-1 min Thread the Needle-1 min R/L Twisted Cross-1 min R/L Downward Dog-1 min METCON For Time: 3 Rounds: 800 m Bike Erg 21 American Swing 12 Pull Ups ---- 3 Rounds: 500 m Row 21 Push Ups 12 Toes to Bar *Start on different triplets to share machines. Goal: Sub 24, CAP 28 minutes. Rx: 53/35 Rx2: 35/26, Sub Ring Rows, Incline Push Ups, Toes to Rings or Hanging Leg Raise Rx3: 26/20, Sub Ring Rows, Incline Push Ups, KTC, MODWOD 1: 26/20 Russian Swing, Sub Ring Rows, Incline Push Up, Lying Toes to Bar, Sub 600 m Bike Erg and 400 m Row MODWOD 2: 20/15 Russian Swing, Sub Ring Rows, Incline PUsh Up, Lying Toes to Bar, Sub 600 m Bike Erg and 400 m Row
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