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WOD Blog
 | Fri, Jan 24 2025 |  |
 | Happy Birthday: Boots |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (633 days ago) |
| SHRED 01-24-25 | WARM UP 01-24-25 | WEIGHTLIFTING 01-24-25 | METCON 01-24-25 |
SHRED 01-24-25(Time, Rx2, Rx3) WARM UP: 30 ON/10 OFF 1. Plate Ground to Overhead 2. Plate Squat 3. Plate Overhead Press 4. Plate Rotation (switch halfway) 5. Plate Row 6. Horizontal Plate Press 7. Plate Tricep Extension 8. Plate Plank Walk Over ---- Upper Windmill-5 reps R/L Thumbs Up-10 reps Breaststrokes-10 reps Alt Scorpion-10 reps Praying Pose + Thor Rot-10 reps Downward Dog-30 secs For Time: Buy In: 2 Rounds: 25/20 Calorie Bike 120 m Farmers Carry Into 10 Rounds: 1 Wall Walk 3 Man Makers 5 CTB Pull Up Buy Out: 2 Rounds: 25/20 Calorie Ski 15 Toes to Bar 1 Manmaker= Push Up Renegade Row R Renegade Row L Squat Clean Thruster Goal: Sub 25, CAP 32 minutes Rx: 50-53/35 Farmers Carry, 35/25 Manmakers Rx2: 50-53/35 Farmers Carry, 25/20 Manmakers, Sub Regular Kipping Pull Up OR Jumping CTB Pull Up, Sub Hanging Leg Raise Rx3: 35/26 Farmers Carry, 20/15 Manmakers, Sub Jumping PUll Up OR Ring Rows, sub KTC MODWOD 1: 35/26 Farmers Carry x 100 m, Sub Devil Press 20/15, Sub Ring Rows, sub Lying Toes to Bar, Sub 20/15 Calories MODWOD 2: 26/20 Farmers Carry x 10 0m, Sub Burpees, Sub ring Rows, Sub Lying Toes to Tbar, sub 15/12 Calories |
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