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WOD Blog
 | Thu, Sep 12 2024 |  |
 | Happy Birthday: Leslie |
| SHRED 9-12-24 | WARM UP 9-12-24 | SKILL WORK 9-12-24 | METCON 9-12-24 |
SHRED 9-12-24(Reps, Rx2, Rx3) WARM UP: EMOM x 10 (2 rounds) 1. 10/7 Calorie Ski 2. 15 Barbell Row (empty bar) 3. 20 Plank Shoulder Tap + Cat Cow 4. 1 Wall Walk + 10 sec Hold 5. 5 Swimmers + Downward Dog STRENGTH WORK 15 minute Timer: Accumulate 3-4 quality sets 6-8 Barbell Bench Press 10-12 Barbell Row (pronated) REST 90 secs-2 mins between sets Start with a light/moderate weight. Then build each set so that the last 1-2 sets leave 2-3 reps in reserve. METCON 16 min AMRAP: 16 Wall Facing Handstand Shoulder Tap 16 Alt Gorilla Row (pair) 16 Alt DB Hang Clean and Jerk 16 Hand Release Burpees Goal: 4+ rounds (256+ reps) Rx+: 70/50 Gorilla Row, 50/35 Alt DB Hang Clean and Jerk Rx: 50/35 Rx2: 35/25, Sub Incline Shoulder Tap with feet up on a box or partial wall walk Rx3: 25/20, Sub Incline Shoulder Tap with feet on a bench, Sub Regular Burpees MODWOD 1: 20/15, Sub Plank Shoulder Tap, Sub Bodybuilders MODWOD 2: 15/12, Sub Incline Plank Shoulder Tap, Sub Bodybuilder to Box |
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