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WOD Blog
 | Tue, Oct 22 2024 |  |
| SHRED 10-22-24 | WARM UP 10-22-24 | METCON 10-22-24 |
SHRED 10-22-24(Time, Rx2, Rx3) EMOM x 4 1. Single Under 2. Walking Lunges 3. Plate Ground to Overhead 4. Air Squat ---- Inchworm + Upward Dog-3 reps Hip Rotation-20 reps R/L Spiderman to Hammy-30 secs R/L Glute Bridge-10 reps Weighted Praying Pose-30 secs Downward Dog-30 secs ---- COOLDOWN Couch Stretch-1 min R/L Wall Pigeon-1 min R/L Saddle-1 min Seated Forward Fold-1 min METCON For Time: 1600 m Bike Erg 80 Kettlebell Swings (American) 800 m Row 80 Goblet Squat 800 m Ski 80 Sit Ups (no anchor) 80 Double Unders 80 Walking Lunges (BW) 1 Mile Assault Bike *Swap bike erg and assault bike placement as needed to share machines. Goal: Sub 30, CAP 35 minutes Rx: 53/35 Rx2: 35/26, Sub 120 Singles Rx3: 26/20, Sub 80 Singles MODWOD 1: 26/20, Sub 80 Plate Taps, Sub Russian Swing, Anchored Sit Ups, Sub 60 Reverse Lunges, Sub 1200 m Bike Erg, 600 m Row, 600 m Ski, .8 mile Assault Bike MODWOD 2: 20/15, Sub Russian Swing, Sub Plate Taps, Sub Assisted Sit Ups, Sub Step Ups for Lunges, Sub 60 reps of 80 rep movements, Sub 1200 m Bike Erg, 600 m Row, 600 m Ski, .8 Assault Bike Planned: Tue,Oct22,2024 Mon,Jan15,2024
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