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WOD Blog
 | Thu, Jan 9 2025 |  |
| SHRED 01-09-25 | WARM UP 01-09-25 | SKILL WORK 01-09-25 | METCON 01-09-25 | Other Results |
SHRED 01-09-25(Time, Rx2, Rx3) 2x: 30 secs Russian Swing 30 secs KB Sumo Deadlift 30 secs Goblet Squat 30 secs REST ---- 2x: Band Lateral Walk x 10 steps each way Band Glute Bridge x 15 reps Plank x 30 secs ---- Deadlift-10 reps STRENGTH WORK 5 Minute Warm Up ---- Every 3 minutes x 4 sets: A1. Deadlift-5-5-5-5 A2. L-Sit Hold-20-30 secs accumulated METCON For Time: 40/30 Calorie Row ---- 3 Rounds: 30 Russian Swing 30 Butterfly Sit Ups 30 Air Squats ---- 40/30 Calorie Row Goal: Sub 16, CAP 20 minutes. Rx: 53/35 Rx2: 35/26 Rx3: 35/26, (same as Rx2) MODWOD 1: 26/20, 30/25 Calories MODWOD 2: 20/15, 30/25 Calories, 25 reps of middle section
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