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WOD Blog
 | Thu, Mar 7 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 3-7-24 | WARM UP 3-7-24 | SKILL WORK 3-7-24 | METCON 3-7-24 |
SHRED 3-7-24(Reps, Rx+, Rx2, Rx3) Jump Rope-20 ON/10 OFF x 6 sets ---- Band Pull Apart-20 reps Band Press-15 reps Band Passthrough-10 reps Underhand Pull Apart-10 reps Bent Over Pull Apart-10 reps Band Int/Ext Rot-5 reps R/L Scratch Test w/ Band-30 secs R/L ---- Quadruped Thoracic Opener-5 reps R/L Alt Scorpion-10 reps Downward Dog-30 secs ---- COOLDOWN Puppy Dog-1 min Twisted Cross-1 min R/L Thread the Needle-1 min R/L Downward Dog-1 min Reverse Shoulders-1 min STRENGTHCON 6 min AMRAP: Dumbbell Bench Press *Every break perform: 12 Hammer Curls *Use a weight that allows 12-15 reps on the first set. REST 2 minutes 6 min AMRAP: Ring row *Every break perform 15 Banded Tricep Extension *If you can do more than 20 ring rows, elevate feet on a box. METCON Interval Chipper: 30 secs ON/30 secs OFF x 18 minutes AMRAP: 50 Double Under 25 Butterfly Sit Up 25 Push Press 25 Toes to Bar 25 Burpee to Target Rx+: 115/75 Bar or 50/35 pair Rx: 75/55 Bar OR 35/25 pair Rx2: 65/45 OR 25/20 pair, Sub lateral Hop Over Bar Height, Sub Hanging Leg Raise Rx3: 45/35 OR 20/15 pair, Sub Single Unders, Sub KTC MODWOD 1: 15/12 pair, Sub Plate Taps, Sub Lying Toes to Bar, Sub Bodybuilder to Target, Anchored Sit Ups MODWOD 2: 12/10 pair, Sub Plate Taps, Sub Lying Toes to Bar, Sub Bodybuilder to Box, Assisted Sit Ups
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