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WOD Blog
 | Fri, Sep 6 2024 |  |
| SHRED 9-6-24 | WARM UP 9-6-24 | METCON 9-6-24 | WEIGHTLIFTING 9-6-24 |
SHRED 9-6-24(Time, Rx2, Rx3) 2x: Row-10/7 Calories Ski-10/7 Calories --- 2x: 10 Box Step Over 10 Suitcase Deadlift each side 10 Alt DB hang Clean and Press --- Inchworm + Upward Dog-3 reps Thumbs Up-10 reps Breaststrokes-10 reps --- Scap Pull-10 reps Strict OR Jump to Strict Pull Up-3 reps Arch Hollow-10 reps METCON For Time: 1000 m Row ---- 3 Rounds: 9 Burpee Box Over 12 DB Push Press (pair) 15 Pull Up ---- 1000 m Ski ---- 3 Rounds: 9 Bodybuilder Deadlift 12 Hand Release Push Up 15 Dumbbell Hang Powerclean Goal: Sub 26, CAP 32 minutes. Rx: 24''/20'', 50/35 pair Rx2: 24''/20'' Step Overs Allowed, 35/25 pair, Sub Ring Rows, Sub Incline Push up Rx3: 20''/16'', Step Overs Allowed, 25/20 pair, Sub Ring Rows, Incline Push Up, Sub 800 m Row/Ski MODWOD 1: 20''/16'' Sub Bodybuilder+ Step Over, 20/15 pair, Sub Ring Rows, Incline Push Up, Sub Bodybuilder without weight, 800 m Row/Ski MODWOD 2: Sub Plate Step Over, Sub Ring Rwos, Sub Bodybuilder to Box, Incline Push Up, 600 m Row/Ski |
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