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WOD Blog
 | Fri, Nov 22 2024 |  |
| SHRED 11-22-24 | WARM UP 11-22-24 | WEIGHTLIFTING 11-22-24 | METCON 11-22-24 |
SHRED 11-22-24(Time, Rx2, Rx3) Bike-20/15 Calories Walking Lunge-20 m Sled Push-20 m ---- 2x: 10 Air Squat 10 Band Lateral Walk ea/s 10 Band Glute Bridge 5 Swimmers ---- Samson Stretch to Hammy-30 secs R/L Praying Pose to Hammy-30 secs R/L ---- Scap Pull-10 reps Strict Pull Up OR Mod-3 reps STRENGTH WORK 5 min warm up for lunges 3 Sets (every 4 minutes) Strict Pull Up-10 reps Back Rack Reverse Lunge-20 reps REST w/ time remaining We're looking for 10 consecutive reps on the pull ups! Use band assistance as needed to hit rep range with full range of motion. LOOKING TO GO HEAVIER THAN LAST WEEK ON ALL SETS. METCON 5 Rounds For Time: Bike-10/7 Calories Jump Squat-10 reps Toes to Bar-10 reps Walking Lunge-10 m Sled Push-10 m Farmers Carry-40 m Goal: Sub 14, CAP 19 minutes Rx: 135/90 Sled, 70/50 Farmers Carry Rx2: 90/70 Sled, 50/35. Farmers Carry, Sub Hanging Leg Raise Rx3: 90/70 Sled, 35/25 Farmers Carry, Sub KTC MODWOD 1: 70/50 Sled, 25/20 Farmers Carry, Sub Lying Toes to Bar, 10 Reverse Lunge, Sub Air Squat MODWOD 2: 70/50 Sled, 20/15 Farmers Carry, Sub Lying Toes to Bar, 10 Step Ups, Sub Air Squat
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