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WOD Blog
 | Thu, Jan 23 2025 |  |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| SHRED 01-23-25 | WARM UP 01-23-25 | SKILL WORK 01-23-25 | METCON 01-23-25 |
SHRED 01-23-25(Time, Rx2, Rx3) Sled Push-20 ---- Reverse Lunge-20 reps Goblet Good Morning-20 reps Air Squat-20 reps Cossack Squat-10 reps ---- Hip Rotation-20 reps R/L Spiderman + Thor Rot-5 reps R/L Glute Bridge Hold-1 min ---- 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 *Looking to beat last week on at least 1-2 sets. Last week of this template. Try to work up to a 5RM or close to it! METCON 3 Rounds For Time: 20 KB Sumo Deadlift (pair) 40 Walking Lunges 20/15 Calorie Row 20 m Sled Push Goal: Sub 13, CAP 17 minutes Rx: 53/35 pair, 90/70 + KB's Rx2: 35/26 pair, 90/70 + KB's Rx3: 26/20 pair, 70/50 + KB's, MODWOD 1: 20/15 pair (use DB's), 70/50, Sub 30 Reverse Lunges MODWOD 2: 15/12 pair (use DB's), 70/50, Sub 20 Step Ups |
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