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WOD Blog
 | Fri, Aug 9 2024 |  |
| SHRED 8-9-24 | WARM UP 8-9-24 | WEIGHTLIFTING 8-9-24 | METCON 8-9-24 |
SHRED 8-9-24(Time, Rx+, Rx2, Rx3) WARM UP: 30 ON/10 OFF x 2 sets Russian Swing Walking Lunge Alt Fire Hydrant Alt Donkey Kick Glute Bridge ---- 90-90 Hip Rotation-10 reps Single Leg Saddle-30 secs R/L Single Leg Forward Fold-30 secs R/L SKILL WORK 12 minutes moving continuously with quality: 12 Assisted Sissy Squat 20 Banded Hamstring Curl 30 Second Weighted Plank REST 30 secs-1 min METCON Every 5 minutes x 4 sets: 20 KB Walking Lunge (at sides) 20 Dual KB Russian Swing 20/15 Calorie Assault Bike Rx+: 53/35 pair Rx: 35/26 pair Rx2: 26/20 pair Rx3: 26/20 Swing Pair, 20/15 Walking Lunge MODWOD 1: 26/20 Single Russian Swing, BW Walking Lunge, 15/12 Calories MODWOD 2: Sub Step Ups, 20/15 Single Russian Swing, 12/9 Calories |
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