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WOD Blog
 | Fri, Jul 5 2024 |  |
| SHRED 7-5-24 | WARM UP 7-5-24 | WEIGHTLIFTING 7-5-24 | METCON 7-5-24 |
SHRED 7-5-24(Time, Rx2, Rx3) WARM UP: EMOM x 12 1. 10 Cossack Squat+10 Jump Squat 2. Band Lateral Walk x 10 each way 3. Turkish Sit Up x 6-8 each side METCON 30-20-10: Wall Ball Med Ball Sit Up Ski Calories *Women sub 25-15-10 calories REST 2 minutes 30-20-10: Heavy Russian Swing Toes to Bar Heavy Goblet Squat Goal: Sub 22, CAP 26 minutes Tip: Go HEAVIER than normal on triplet two! Go in between levels as needed. Rx: 20#/10'-14#/9, 70/53 Rx2: 14#/10'-10#/9', 53/35, Sub Hanging Leg Raise OR Toes to Rings Rx3: 14#/10'-10#/9', 35/26, Sub KTC, MODWOD 1: 10#/8'-6#/8', 26/20, Sub Lying Toes to Bar, no weight on sit ups MODWOD 2: 10#/8'-6#/8', 20/15, Sub Lying Toes to Bar, Assisted Sit Ups, Sub 21-15-9 template |
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