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WOD Blog
 | Fri, Jul 19 2024 |  |
| SHRED 7-19-24 | WARM UP 7-19-24 | WEIGHTLIFTING 7-19-24 | METCON 7-19-24 |
SHRED 7-19-24(Time, Rx2, Rx3) WARM UP: 2x: 10 Air Squat 5 Pause Air Squat (2 count pause) 10 Cossack Squat 10 Curtsy Lunge (5 each side) 10 90-90's 5 Praying Pose to Hammy ---- 2 warm up sets: 12 Walking DB Lunge (at sides) STRENGTH WORK 3 Sets (every 5 minutes) 12 HEAVY Walking DB Lunges 24 Banded Pull Through OR Banded Good Morning 36 Heels Elevated Air Squat METCON 5 Rounds For Time: Run-300 m Dumbbell Deadlift-20 reps Sled Push+DB's-10 m Goal: Sub 16, CAP 20 minutes Rx: 50/35 pair, 90/70 Sled+DB's Rx2; 35/25 pair, 90/70 Sled+DB's Rx3: 25/20 pair, 70/50 Sled+DB's MODWOD 1: Sub 200 m Run, 20/15 pair, 70/50 Sled (no DB's) MODWOD 2: Sub 150 m Run OR 500 m Bike Erg, 15/12 pair, 70/50 Sled, 4 Rounds
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