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WOD Blog
 | Mon, Apr 1 2024 |  |
| SHRED 4-1-24 | WARM UP 4-1-24 | WEIGHTLIFTING 4-1-24 | METCON 4-1-24 |
SHRED 4-1-24(Reps, Rx2, Rx3) WARM UP: EMOM x 6 1. Step Up 2. Air Squat 3. Plate Overhead Press/Plate Row 4. Plate Rotation/Plate Plank Walk Over 5. Cat-Cow/Bird Dog 6. Fire Hydrant/Donkey Kick ---- Thumbs Up-10 reps Breaststrokes-10 reps Spiderman + Thor Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Single Leg Saddle-1 min R/L Twisted Cross-1 min R/L Puppy Dog-1 min R/L Single Leg Forward Fold-1 min R/L METCON 6-5 min Rounds/1 min REST between rounds Rounds 1, 3, 5 30 Wall Ball 20 Pull Ups 10 Burpee 2 for 1's w/ time remaining: Ski Calories Rounds 2, 4, 6: 30 Box Jumps 20 Dumbbell Deadlift 10 Dumbbell Thruster w/ time remaining Assault Bike Calories Score=total calories Rx: 20#/10'-14#/9', 50/35 pair, 24''/20'' Rx2: 14#/10'-10#/9', 35/25 pair, Sub Ring Rows for Pull Ups, 24''/20'' Step Ups Allowed, Burpee 2 for 1's with knee push up Rx3: 14#/10'-10#/9', 25/20 pair, Sub Ring Rows for Pull Ups, 20''/16'', Step Ups Allowed, Regular Burpees MODWOD 1: 10#/8'-6#/8', 20/15 pair, Sub Ring Rows for Pull Ups, 20''/16'', Step Ups Allowed, Sub Bodybuilders, Sub 25-15-10 rep scheme MODWOD 2: 10#/8'-6#/8', 15/12 pair, Sub Ring Rwos for Pull Ups, Plate Step Ups, Sub Bodybuildet to Box, Sub 20-15-10 rep scheme.
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