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WOD Blog
 | Tue, Nov 12 2024 |  |
| SHRED 11-12-24 | SKILL WORK 11-12-24 | WARM UP 11-12-24 | METCON 11-12-24 |
SHRED 11-12-24(Time, Rx2, Rx3) WARM UP 2x: 50 Jump Rope 5 Inchworm + Upward Dog 10 Cat-Cow 5 Uppper windmill R/L 5 Swimmers 10 Downward Dog Foot Tap ---- Take 5 minutes to warm up for strength work! STRENGTH WORK: Alt EMOM x 9 1. Incline Dumbbell Bench Press-10-12 reps 2. Head Supported Dumbbell Row-10-12 reps 3. REST THEN Alt EMOM x 6 1. Dumbbell Skull Crusher-12-15 reps 2. Head Supported Rear Fly-12-15 reps METCON 3 Rounds For Time: 60 Double Unders 20 Dumbbell Hang Powerclean (pair) 20 Dumbbell Push Press (single, 10 R/L) 20 Toes to Bar Goal: Sub 14, CAP 18 minutes Rx: 50’s/35’s Rx2: 35’s/25’s, Sub Hanging Leg Raise or Toes to Rings, Sub 100 Singles Rx3: 25’s/20’s, Sub KTC, Sub 60 Singles MODWOD 1; 20's/15's Sub Lying Toes to Bar, Plate Taps MODWOD 2: 15's/12's, Sub Lying Toes to Bar, Plate Taps
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