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WOD Blog
 | Mon, Oct 21 2024 |  |
| SHRED 10-21-24 | WARM UP 10-21-24 | METCON 10-21-24 | WEIGHTLIFTING 10-21-24 |
SHRED 10-21-24(Reps, Rx2, Rx3) WARM UP: 30 ON/10 OFF 1. Step Ups 2. Plate Ground to Overhead 3. Plate Overhead Press 4. Plate Row 5. Horizontal Plate Press 6. Plate Bus Driver 7. Inchworm + Upward Dog 8. Alt Snow Angel 9. Downward Dog 10. Supinated Hang ---- Bench Press (empty bar)-10 reps *Review form -Shoulders pulled back and down -Feet planted -Bar rolled to end of j-hooks -Eyes underneath STRENGTH WORK 5 Minute Warm Up to a moderate bench weight: THEN: 5 sets, every 3 minutes: Bench Press-5 reps Strict Weighted Chin Up-5 reps RESt w/ time remaining Start moderate, make small jumps each set. Stay sub max (3ish reps in reserve) METCON 15 min AMRAP: 3-6-9-12-15-18 etc. Box Jump Toes to Bar Dumbbell Push Press (pair) Alt DB snatch (single) Rx: 24''/20'', 50's/35's Rx2: 24''/20'' Step Ups Allowed, Sub Hanging Leg Raise OR Toes to Rings, 35's/25's Rx3: 20''/16'', Step Ups Allowed, Sub KTC, 25's/20's MODWOD 1: 20''/16'', Step Ups Allowed, Sub Lying Toes to Bar, 20's/15's MODWOD 2: Plate Step Up, Sub Lying Toes to Bar, 15's/12's |
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