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WOD Blog
 | Mon, Apr 15 2024 |  |
 | Happy Birthday: Ryan Pow & Madison S |
| SHRED 4-15-24 | WARM UP 4-15-24 | WEIGHTLIFTING 4-15-24 | METCON 4-15-24 |
SHRED 4-15-24(Time, Rx2, Rx3) WARM UP 45 ON/15 OFF x 10 Minutes Step Ups Band Pull Apart (mix styles) Plate to Overhead Bodyweight Lunges Alt Scorpions Band Press Glute Bridges Spiderman to Hammy R Spiderman to Hammy L Downward Dog Shoulder Tap METCON FILTHY 50 FOR TIME: 50 Box Jumps (24/20) 50 Jumping Pull-Ups 50 Kettlebell Swings (35/26) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35) 50 Good Morning (45/35) 50 Wall Ball Shots (20#/10'-14#/9') 50 Burpees 50 Double-Unders Goal: Sub 27, CAP 33 Rx: As written Rx2: Rx weights, Sub Step Ups, Knees to Chest, 100 singles Rx3: Rx weights, 20''/16'', Knees to Chest, Sub Bodybuilders, 50 Singles, 14#/10'-10#/9'' MODWOD 1: 40 Reps of each, 20''/16'' Step Ups, 26/20 KB, Reverse Lunges, Lying Toes to Bar, 35/25# bar, 10#/8'-6#/8', 40 Bodybuilders, 50 Singles or Plate Taps MODWOD 2: 30 reps of each, Plate Step Ups, Ring Rows, 20/15 KB, Sub Air Squats for Lunges, Lying Toes to Bar, 35/25 bar, 10#/8'-6#/8', bodybuilder to Box Planned: Mon,Apr15,2024 Mon,Jul18,2022
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