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WOD Blog
 | Tue, Sep 3 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (636 days ago) |
| SHRED 9-3-24 | METCON 9-3-24 | WARM UP 9-3-24 | WEIGHTLIFTING 9-3-24 | Other Results |
SHRED 9-3-24(Reps, Rx2, Rx3) WARM UP: Ski-20/15 Calories --- EMOM x 9 1. Shoulders 6 ways 2. Banded Rows 3. Bent Over Fly's STRENGTH WORK Every 3 minutes x 6 alternating sets: Rounds 1, 3, 5, 8-10 Barbell Strict Press 12-15 Dumbbell Front Raise Rounds 2, 4, 6: 8-10 Barbell Row 15-20 Dumbbell Face Pull *Looking to go a little heavier than last week! METCON 16 min AMRAP: Assault Bike-12/9 Calories Alt DB Snatch-16 reps Bear Crawl-20 m (count as 20 reps) Toes to Bar-16 reps Lateral Burpee Over DB-12 reps Rx: 50/35 Rx2: 35/25, Sub Hanging Leg Raise Rx3: 25/20, Sub Knees to Chest, Sub Regular Burpees MODWOD 1: 20/15, Sub Lying Toes to Bar, Sub Bodybuilders MODWOD 2: 15/12, Sub Lying Toes to Bar, Sub Bodybuilder to Box, Sub 20 Plank Shoulder Tap |
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