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WOD Blog
 | Fri, Nov 1 2024 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 11-1-24 | WEIGHTLIFTING 11-1-24 | METCON 11-1-24 | WARM UP 11-1-24 |
SHRED 11-1-24(Reps, Rx2, Rx3) WARM UP: 30 ON/10 OFF x 2 DB Clean and Press R DB Clean and Press L DB Kang Squat DB RDL ---- Inchworm + Upward Dog-5 reps Thumbs Up-10 reps Breaststrokes-10 reps Spiderman + Thor Rot-5 reps R/L Praying Pose-30 secs Downward Dog-30 secs ---- 5 minutes to 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-15 reps 2. Barbell Romanian Deadlift-12 reps 3. Ab Roll Out-12-15 reps Looking for first set to start where you ENDED last week. Then BUILD heavier on subsequent sets. If you don't NEED rest you're not going heavy enough! METCON 16 min AMRAP: Heavy Wall Ball-8 reps Pull Up-8 reps Hand Release Push Up -8 reps Alt DB Snatch-8 reps Goal: 256+ reps (8+ rounds) Rx: 30#/10'-20#/9', 50/35 Rx2: 20#/10'-14#/9', 35/25, Sub Regular Push Up x 6 reps, Sub Ring Rows Rx3: 14#/10'-10#/9', 25/20, Sub Incline Push Up x 8 reps, Sub Ring Rows MODWOD 1: 10#/8'-6#/8', 20/15, Sub Incline PUsh Up, Sub Ring Rows MODWOD 2: 10#/8'-638', 15/12, Sub Incline PUsh Up, Sub Ring Rwos
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