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WOD Blog
 | Mon, Nov 11 2024 |  |
| SHRED 11-11-24 | WARM UP 11-11-24 | WEIGHTLIFTING 11-11-24 | METCON 11-11-24 |
SHRED 11-11-24(Reps, Rx2, Rx3) WARM UP: EMOM x 8 1. Ski Calories 2. Box Step Up 3. Plate Ground to Overhead 4. Air Squat 5. Inchworm + Upward Dog 6. Alt Scorpion/Supine Leg Swing 7. Praying Pose 8. Downward Dog METCON 8 min AMCAP Ski Calories *Every 2 minutes starting at 3-2-1 go Dumbbell Box Step Up-8 reps REST 1 minute 8 min AMCAP: Bike Calories Every 2 minutes starting at 3-2-1 go Devil Press-8 reps REST 1 minute 8 min AMRAP: Row Calories *Every 2 minutes starting at 3-2-1 go Dumbbell Cluster-8 reps Rx: 35/25's, 24''/20'' Rx2: 25's/20's, 20''/16'' Rx3: 20's/15's, 20''/16'' MODWOD 1: 20's/15's, Sub Box Step Up (no weight), 20''/16'' Burpee for Devil Press, Dumbbell Clean and Jerk for Cluster MODWOD 1: 15's/12', Sub Box Step Up (no weight) x 6 reps, Bodbyuilder e for Devil Press x 6 reps, Dumbbell Clean and Jerk for Cluster x 6 reps
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