WOD Blog
 | Tue, Aug 11
Today |  |
 | Class Milestone: Diana A(200) |
| WARM UP 08-11-26 | METCON 08-11-26 | SKILL WORK 08-11-26 |
WARM UP 08-11-26
(Check In)
Jog-200 m
Straight Leg Kick-20 m
Heel Walk-20 m
Toe Walk-20 m
Side Shuffle-20 m per side
Skips-20 m
Butt Kickers-20 m
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Inchworm + Upward Dog-5 reps
Scap Push Up-10 reps
Alt Snow Angel-20 reps
Alt Side Plank-10 reps
Reverse Plank-30 secs
Downward Dog Foot Tap-20 reps
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Supinated Hang-20 secs
Scap Pull (pronated)-10 reps
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Ring/Matador Support Hold-15 secs
| Krystian | 5:30am... 3 2 1 GO! |
|
METCON 08-11-26
(Time, Rx+, Rx2, Rx3)
8 Rounds For Time:
Run-200 m
Toes to Bar-8 reps
Burpee to Target-8 reps*
*2 hand touch, pull up bar
Goal: Sub 16, CAP 20 minutes
Rx: As written
Rx2: Sub Toes to Rings OR Hanging Leg Raise, Burpee to Target above reach
Rx3: Sub KTC, Burpee, Sub 150 m Run
MODWOD 1: Sub Lying Toes to Bar, Bodybuilder, Sub 150 m Run OR 400 m Bike Erg
MODWOD 2: Sub Sub Lying Toes to Bar, Bodybuilder to Box, Sub 100 m Run OR 300 m Bike Erg
| Krystian | 5:30am... 3 2 1 GO! |
|
SKILL WORK 08-11-26
(Reps)
15 Minutes
*Take first 3-5 minutes to get set up, then perform 12 min EMOM
Advanced Option:
EMOM x 12
1. Ring Muscle Up Set-Solid set (2-3 reps shy of failure)
2. REST
if you have 5+ ring dips + strict pull ups
EMOM x 12
1. False Grip Hold-10-20 secs
2. Toe Assisted Ring Muscle Up Drill x 3 reps
3. Ring Face Pull x 5 reps
If you're still working ring dips/strict pull up
EMOM x 12
1. Modified Ring Dip-3-5 reps*
2. Modified Pull Up-5-8 reps**
3 REST
*Ring dip options include:
Negatives
Foot Assisted
Band Assisted
Matador
**Pull Up Options include:
Negatives x 3-5 reps
Band Assisted
Lat Pull Down x 8-12 reps
MODWOD: Above strict pull up/dip option but sub modified push ups.
| Krystian | 5:30am... 3 2 1 GO! |
|
Shout-Out
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