UNBELIEVABLE Day at Thor Fitness Saturday as we our people killed 21.3 and 21.4. It was a strange open year but I’m really proud of those who attempted these wods and these movements. And congrats to Coach James and Nikki, who it looks like will be moving on to Qualifiers and Quarterfinals. Great job guys!
Alright, well as I’ve said, SHRED is programmed independently of our other programming so sometimes its uncomfortable. With that in mind . . . we’re on the rig.
Time for this one again. My favorite SHRED wod.
Part A is a 35 minute workout that starts with a buy in and finishes with an AMRAP in the remaining time. The score will be rounds and reps for the remaining time AMRAP.
Part B is a standard AB EMOTM
The bands you choose are very important. Spend some time before the wod figuring out good band heights for dips and pull-ups and be ready to go.
Strict Ring Dips or bench dips, block dips, DB Bench presses
Strict Chin Ups
directly into. . .
40 DB Rows, alternating 5 per side (50,35)
40 DB Pullovers (50,35)
directly into AMRAP
10 Cal Row
10 Feet elevated pushups
15 Abmat Situps or GHD’s
8 Minute EMOTM
Odd: 45 second plank
Even: 25 Tuck Ups