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WOD Blog
 | Thu, Oct 10 2024 |  |
 | Happy Birthday: Jeff H |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (635 days ago) |
| SHRED 10-10-24 | WARM UP 10-10-24 | METCON 10-10-24 | SKILL WORK 10-10-24 |
SHRED 10-10-24(Reps, Rx2, Rx3) WARM UP: EMOM x 10 1. Row Calories 2. Bike Calories 3. Goblet Squat 4. Russian Swing 5. Bodyweight Reverse Lunge 6. Hip Rotations 7. Spiderman to Hammy R 8. Spiderman to Hammy L 9. Weighted Praying Pose 10. Downward Dog --- Front Squat-10 reps STRENGTH WORK 3-5 minutes to warm up to starting weight THEN: Every 3 minutes x 4 sets: 8 Front Squat Looking to go heavier than last week on 3 of the sets. METCON 8 min AMRAP: Row-8/6 Calories Dumbbell Front Squat-8 reps Toes to Bar-8 reps REST 2 minute 8 min AMRAP: Bike-8/6 Calories Dumbbell Reverse Lunge (pair, at sides)-8 reps Dumbbell Deadlift-8 reps Rx: 50/35 pair Rx2: 35/25 pair, Sub Toes to Rings Rx3: 25/20, Sub KTC, Sub Goblet Reverse Lunge MODWOD 1: 20/15 pair, Sub Lying Toes to Bar, Sub BW Reverse Lunge MODWOD 2: 15/12 pair, Sub Lying Toes to Bar, Step Ups for Reverse Lunges |
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