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WOD Blog
 | Tue, Sep 17 2024 |  |
| SHRED 9-17-24 | WARM UP-SKILL 9-17-24 | CARDIO GONE BAD V6 11-20-25 |
SHRED 9-17-24(Time, Rx2, Rx3) Row-2 minutes --- Air Squat-10 reps Close Stance Air Squat-10 reps Bodybuilder-10 reps Inchworm + Upward Dog-5 reps Push Up w/ Slow Lower-5 reps Butt Up-10 reps Alt Scorpion-10 reps --- Practice Reverse Burpee before metcon! METCON 5 Rounds For Time: Row-25/20 Calories Reverse Burpee-10 reps *Burpee Variation-15 reps Round 1: Bodybuilder Round 2: Burpee to Plate Round 3; Hand Release Burpee Round 4: Burpee 2 for 1 Round 5: Burpee Plate Ground to Overhead Goal: Sub 20, CAP 25 minutes Rx: 35/25 plate Rx2: 35/25 plate, Burpee 2 for 1 off knees Rx3: 25/15 plate, Burpee 2 for 1 off knees, Sub 22/18 Calories, Sub Reverse Burpee off Bench MODWOD 1: 15/10 plate, Burpee 2 for 1 off knees, Sub Reverse Burpee off Bench, 10 reps of burpee variation, 20/15 Calories MODWOD 2: Sub Bodybuilder, Bodybuilder to plate, Burpee, Burpee 2 for 1 (off knees), Bodybuilder + Plate to Overhead, 8 reps of each burpee movement, Sub Lying Toes to Bar for Reverse Burpee |
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