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WOD Blog
 | Fri, Oct 25 2024 |  |
| SHRED 10-25-24 | WARM UP 10-25-24 | METCON 10-25-24 | WEIGHTLIFTING 10-25-24 |
SHRED 10-25-24(Reps, Rx2, Rx3) WARM UP: Machine-20/15 Calories --- EMOM x 5 1. Air Squat 2. Band Lateral walk 3. Band Glute Bridge 4. Frog Pose 5. Praying Pose to Hammy --- Warm Up for Strength Work STRENGTH WORK Every 2 minutes complete one of the following exercises for three total rounds: (18 mins) 1. Heels Elevated Goblet Squat-12 reps 2. Barbell Romanian Deadlift-12 reps (3/1/1/1 tempo) 3. Ab Roll Out-12 reps METCON 30 ON/30 OFF x 18 minutes (3 rounds) Bodybuilder Deadlift Assault Bike Calories Wall Ball D-Ball Over Shoulder Jump Squat Shuttle Run (10 m distance, touch ground) Rx: 35's/25's, 20#/10'-14#/9', 75/50 Rx2: 25's/20's, 14#/10'-10#/9', 50/35 Rx3: 20's/15's, 14#/10'-10#/9', 50/35, Sub Air Squat MODWOD 1: Sub. Bodybuilders, 10#/8'-6#/8', 35/30, Sub Air Squat MODWOD 2: Sub Bodybuilder to Box, 10#/8'-6#/8', 35/20, Sub Air Squat
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