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WOD Blog
 | Tue, Jun 4 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| SHRED 6-4-24 | WARM UP 6-4-24 | HELEN 6-4-24 | SKILL WORK 6-4-24 |
SHRED 6-4-24(Time, Rx2, Rx3) WARM UP: EMOM x 7 minutes 1. Air Squat 2. Step Up 3. KB Suitcase Deadlift (half R/L) 4. Inchworm + Upward Dog 5. Alt Scorpion/Supine Leg Swing 6. Thumbs Up/Breaststrokes 7. Praying Pose to Hammy back and forth --- Scap Pull-10 reps Arch Hollow-10 reps --- Warm up heavier movements in metcon METCON FOR TIME: 10-9-8-7-6-5-4-3-2-1: Heavy Wall Ball Toes to Rings High Box Jump Ski Calories Weighted Step Up (single) Dumbbell Deadlift (pair) Goal: Sub 24, CAP 30 minutes Rx: 30#/10'-20#/9' 30''/24'' Box Jump, 24''/20'' Step Up, 50/35 DB's Rx2: 14#/10'-10#/9', 24''/20'' Box Jump, 20''/16'' Step Up, 35/25 DB's, Sub Hanging Leg Raise Rx3: 14#/10'-10#/9', 20''/16'' Box Jump, 20''/16'' Step Up, 25/20 DB's, Sub KTC MODWOD 1: 10#/8'-6#/8', Plate Box Jump, 20''/16'' Step Up (no weight), Sub Lying Toes to Bar, 20/15 DB's MODWOD 2: 10#/8'-6#/8', Plate Step Up, 15/12 DB's
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