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WOD Blog
 | Mon, May 6 2024 |  |
| SHRED 5-6-24 | WARM UP 5-6-24 | WEIGHTLIFTING 5-6-24 | METCON 5-6-24 |
SHRED 5-6-24(Time, Rx+, Rx2, Rx3) WARM UP 45 ON/15 OFF: 1. Row Calories 2. Plate Ground to Overhead 3. Plate Squat/Plate Overhead Press 4. Plate Rotation (switch halfway) 5. Plate Row w/ Pause 6. Plate Plank Walkover 7. Cat-Cow 8. Thumbs Up/Breaststrokes 9. Spiderman + Thor Rot + Hammy R 10. Spiderman + Thor Rot + Hammy L 11. Praying Pose 12. Downward Dog --- Scap Pull-10 reps Arch Hollow-10 reps --- COOLDOWN Saddle-1 min Twisted Cross-1 min R/L Modified Hurdlers Stretch-1 min R/L METCON 21-15-9: Bike Calories Devil Press Toes to Bar Goal: Sub 11. ---REST 2 MINUTES--- 21-15-9: Row Calories DB Thruster Pull Up Goal: Sub 9. **Women perform 16-12-9 Calories Goal: Sub 21 (including rest), CAP 28 minutes. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Hanging Leg Raise or Toes to Rings, Jumping CTB Pull Up Rx3: 20/15 pair, Sub KTC, Jumping Pull Up MODWOD 1: 15/12 pair, Sub Lying Toes to Bar, Bodybuilder for Devil Press, Ring Rows MODWOD 2: 12/10 pair, Sub Lying Toes to Bar, Bodybuilder to Box for Devil Press, Ring Rows
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