SHRED 9-9-24
(Time, Rx+, Rx2, Rx3)
WARM UP
20/15 Calorie Ski
20 Box Step Over
200 m Run
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Inchworm + Upward Dog-5 reps
Hip Rotation-20 reps R/L
Alt Scorpion-10 reps
Hip Bridge March-20 reps
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Deadlift-10 reps
STRENGTH WORK
5 min Warm Up to starting weight THEN:
Every 3:30 x 4 sets:
10 Deadlift (touch n go)
12 Weighted Sit Up
REST w/ time remaining
Start light on the deadlift and make small jumps each set so that the last set is a weight you could do for 12 or so reps.
METCON
For Time:
800 m Run
40 Burpee Box Over
40/30 Calorie Ski
20 Devil Press
Goal: Sub 13, CAP 17 minutes.
Rx+: 50/35 pair, 24''/20''
Rx: 35/25 pair, 24''/20''
Rx2: 25/20 pair, 20''/16'', Step Overs Allowed
Rx3: 20/15 pair, 20''/16'' Step Overs Allowed
MODWOD 1: Sub 600 m, Bodybuilder + Step Over x 30 reps, 30/25 Caloire Ski, 15 Burpees at the end
MODWOD 2: Sub 1200 m Bike Erg, Sub 40 Step Overs, 30/25 Calorie Ski, 15 Bodybuilders
| Vince | 14:06 Rx2 | 25# all else rx | | Marnae | 14:36 Rx | 1600m bike |
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