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WOD Blog
 | Fri, Oct 18 2024 |  |
| SHRED 10-18-24 | WEIGHTLIFTING 10-18-24 | WARM UP 10-18-24 | METCON 10-18-24 |
SHRED 10-18-24(Time, Rx2, Rx3) WARM UP-SKILL Row-2 minutes Bike-2 minutes ----- 10 min AMRAP: 10 Plank Shoulder Tap 10 Alternating Side Plank 10 Crab Toe Touches 15 Rear Delt Swing (light) REST 30 secs METCON 5 Rounds Row-18/14 Calories Dumbbell Bench Press-12 reps Double DB Hang Clean and Jerk-6 reps Into: 5 Rounds: Assault Bike-18/14 Calories Dumbbell Gorilla Row-12 reps Clapping Push Up-6 reps Goal: Sub 24, CAP 28 minutes Rx: 50/35 pair Rx2: 35/25 pair, Sub Regular Push Up Rx3: 25/20 pair, Sub Incline Push Up MODWOD 1: 20/15 pair, Sub Incline Push Up, 14/12 Calories MODWOD 2: 15/12 pair, Sub Incline Push Up, 12/9 Calories |
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