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WOD Blog
 | Mon, Aug 19 2024 |  |
| SHRED 8-19-24 | ANNOUNCEMENTS WEEK OF 8-19 | WARM UP 8-19-24 | WEIGHTLIFTING 8-19-24 | METCON 8-19-24 |
SHRED 8-19-24(Time, Rx+, Rx2, Rx3) WARM UP: 2x: 20 m Overhead Carry R 10 Hang DB Snatch R 20 m Overhead Carry L 10 Hang DB Snatch L 10 Plank DB Pull Through 10 Alt Scorpion 5 Swimmers --- Set up for Strength Work METCON Every 3 minutes x 6 alternating sets: Rounds 1, 3, 5, 8-10 Barbell Strict Press 12-15 Dumbbell Front Raise REST w/ time remaining, add weight as tolerated Rounds 2, 4, 6: 8-10 Barbell Row 15-20 Banded Face Pull REST w/ time remaining, add weight as tolerated *ATHLETES CAN USE different loading for Strict Press and Row! METCON 3 Rounds For Time: 30 Dumbbell Hang Powerclean 20 Push Ups on DB's 10 Devil Press Goal: Sub 12, CAP 16 minutes. Rx+: 50/35 pair Rx: 35/25 pair Rx2: 25/20 pair, Sub Incline Push Up Rx3: 20/15 pair, Sub Incline Push Up MODWOD 1: 15/12 pair, Sub Incline Push Up, Sub Bodybuilder to Overhead Devil Press MODWOD 2; 12/10 pair, Sub Incline Push Up, Sub Double DB Snatch for Devil Press
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