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WOD Blog
 | Mon, Jan 6 2025 |  |
 | Happy Birthday: Bj |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (630 days ago) |
| SHRED 01-06-25 | WARM UP 01-06-25 | WEIGHTLIFTING 01-06-25 | METCON 01-06-25 |
SHRED 01-06-25(Time, Rx2, Rx3) WARM UP 1 min ON/15 secs OFF: Step Up Banded Row Air Squat Plank shoulder Tap ---- Cat-Cow-10 reps Bird Dog-10 reps Push Up + Slow Lower-5 reps Spiderman + Thor Rot-5 reps Downward Dog Foot Tap-10 reps ---- 5 minutes to warm up strength! STRENGTH WORK 15 Minutes: 3-5 Sets: A1. Dumbbell Bench Press-8-12 reps A2. DB Row-8-12 reps per arm REST 1-2 minutes *Go lighter on round one. Then aim for 1-2 reps in reserve for subsequent rounds! METCON 16 min AMRAP: 8 Single Arm Devil Press (4/L) 8 Box Jump 8 Toes to Bar 8 Goblet Squat Goal: 7+ rounds (224+ reps) Rx: 50/35, 24''/20'' Rx2: 35/25, 20''/16'', Sug Hanging Leg Raise OR Toes to Rings Rx3: 25/20, 20''/16' Step Ups, Sub KTC MODWOD 1: 20/15, Sub Burpee for Devil Press, 20''/16'' Step Ups, Sub Lying Toes to Bar MODWOD 2: 15/12, Sub Bodybuilder for Devil Press, Sub Plate Step Ups, Lying Toes to Bar |
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