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WOD Blog
 | Fri, Oct 11 2024 |  |
 | Happy Birthday: Mike C |
| SHRED 10-11-24 | WARM UP 10-11-24 | WEIGHTLIFTING 10-11-24 | METCON 10-11-24 |
SHRED 10-11-24(Reps, Rx2, Rx3) WARM UP: 20 ON/10 OFF X 6: Jump Rope --- 1 min Shuttle Run 20 m Straight Leg Kick 20 m Toe Walk 20 m Heel Walk 20 m Grapevines R/L 20 m High Knees 20 m Butt Kickers --- 2x: 15 Plate Ground to Overhead 10 Plate Row 10 Plate Bus Driver 5 Plate Rotation each way 5 Plate Plank Walk Over each way EMOM x 30 minutes (5 rounds) 1. 30 Double Unders AMRAP Ring Row 2. 7/5 Calorie Row AMRAP Push Ups 3. 100 m Run AMRAP Alt DB Snatch 4. 7/5 Calorie Ski AMRAP Dumbbell Push Press (pair) 5. 7/5 Calorie Bike AMRAP SeeSaw Row 6. REST Rx: 50/35 Rx2: 35/25, Sub 50 Singles, Sub Incline Push Up Rx3: 25/20, Sub 30 Singles, Sub Incline Push Up MODWOD 1: 20/15, Sub 30 Plate Taps, Sub Incline Push Up MODWOD 2; 15/12, Sub 30 Plate Taps, Sub Incline Push Ups |
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