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WOD Blog
 | Tue, Apr 16 2024 |  |
| SHRED 4-16-24 | WARM UP 4-16-24 | SKILL WORK 4-16-24 | METCON 4-16-24 |
SHRED 4-16-24(Calories) WARM UP: 2x: Plate Overhead Carry-20 m Plate Ground to Overhead-10 reps Plate Rotation-10 reps R/L Plate Row-10 reps Inchworm + Upward Dog-3 reps Alt Scorpion-10 reps Downward Dog Foot Tap --- Begin Skill --- Before Metcon --- Review rowing form and perform: 1 min EZ 1 min MOD 1 min HARD SKILLCON 8 min AMRAP: Turkish Get Up* *Alternate arms every 2 reps. Use a moderate load that allows consistent movement throughout the full eight minutes. Athletes new to this movement can go lighter or even practice some reps with bodyweight. Athletes can note weight and reps in the comments of their metcon. METCON: Row Calories 1 min ON/1 min OFF x 10 sets (20 minutes) *Reset your rower at 0 each interval. Goal: Since we have 1:1 pacing, we are looking for aggressive, maintainable splits. You should go hard enough to NEED the minute rest.
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