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WOD Blog
 | Mon, Oct 28 2024 |  |
 | Happy Birthday: Brad L |
| SHRED 10-28-24 | WARM UP 10-28-24 | WEIGHTLIFTING 10-28-24 | METCON 10-28-24 |
SHRED 10-28-24(Reps, Rx2, Rx3) WARM UP: 40 ON/20 OFF x 6 minutes Jump Rope Russian Swing Kettlebell Strict Press R Kettlebell Strict Press L Kettlebell High Pull-R (controlled) Kettlebell High Bull L ---- Inchworm + Upward Dog-5 reps Cat-Cow-10 reps Alt Snow Angel-10 reps Downward Dog-30 secs ---- Supinated Hang-20 secs Scap Pull (pronated)-5 reps ---- Bench Press-10 reps ---- Build up to starting weight! STRENGTH WORK: 5 Minute Warm Up to starting bench weight (around where you ended last week) THEN: 5 sets, every 3 minutes: Bench Press-5 reps Strict Weighted Chin Up-5 reps RESt w/ time remaining, or casually bike Looking to start near where you ended last week and build up heavier than last week on at least three sets! If needed swap: *Chin Up negatives x 3 * Band Assisted Chin Ups x 5-8 *Lat Pull Down x 10-12 METCON: 2 minutes ON/1 min OFF x 5 sets: Double Under-50 reps DB DT-1 Round* AMRAP w/ time remaining Burpee Pull Up DB DT=(load should be moderate/heavy) 12 DB Deadlift 9 DB Hang Clean 6 DB STO SCORE=Burpee Pull Up Rx: 50's/35's Rx2: 40's/25's, Sub 100 Singles, Burpee + Jumping Pull Up Rx3: 25's/20's, Sub 50 Singles, Burpee + Jumping Pull Up MODWOD 1: 20's/15's, Sub 50 Plate Taps, Bodybuilder + Jumping Pull Up MODWOD 2: 15's/12's, Sub 50 Plate Taps, Sub 3 Bodybuilder to Box + 3 Ring Row
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