WOD Blog
 | Wed, Jun 10 2020 |  |
 | Happy Birthday: Katie G |
| WARM UP 6-10-20 | METCON 6-10-20 | STRENGTH WORK 6-10-20 |
WARM UP 6-10-20
(Check In)
WARM UP
Push Up+6 Shoulder Taps-5 reps
Plate Row w/ Pause-10 reps
Plate Rotation-10 reps R/L
Plate Overhead Press-10 reps
Horizontal Plate Press-10 reps
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Scap Push Up-10 reps
Alt Scorpions-10 reps
Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Reverse Shoulders-30 secs
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Scap Pull-10 reps
Strict Pull Up-3 reps
Ring Support Hold-20 secs
COOLDOWN
Lateral Band Opener-1 min R/L x 2 sets
Overhead Stretch-1 min R/L x 2 sets
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METCON 6-10-20
(Reps, Rx+, Rx2, Rx3)
5-2 min Rounds/1 min REST between rounds:
15 Pull Ups
w/ time remaining: Bar Facing Burpees
Goal: 60+ Bar Facing Burpees
Tip: Get through the pull ups, then sprint through the burpees until time expires!
Brown Rx+: Sub CTB Pull Ups
Purple Rx: As written
Blue Rx2: Sub Ring Rows
Orange Rx3: Sub Ring Rows, Bar Facing Bodybuilders
Yellow MODWOD: Sub 10 Ring Rows, Burpee to Box
| 1st | 99 Rx | Janelle Wed, Jun 10, 2020 | | 2nd | 93 Rx | Alyssa C Wed, Jun 10, 2020 | | 3rd | 89 Rx2 | Katheryn Wed, Jun 10, 2020 | | 1st | 117 Rx | Conor T Wed, Jun 10, 2020 | | 2nd | 102 Rx | Andrew R Wed, Jun 10, 2020 | | 3rd | 93 Rx | Todd N Wed, Jun 10, 2020 |
| Vince | 90 Rx | | | Derek N | 81 Rx | | | Katheryn | 89 Rx2 | | | Andrew R | 102 Rx | | | Conor T | 117 Rx | | | Janelle | 99 Rx | | | Todd N | 93 Rx | | | Alyssa C | 93 Rx | | | Kaitlin | 35 Rx3 | | | Nate D | 92 Rx | | | Wesly | 92 Rx | | | Grant H | 90 Rx | |
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STRENGTH WORK 6-10-20
(Weight)
20 minute timer
3-4 sets:
A1. DB Bench Press-12 reps
A2. Strict Weighted Pull Up-8 reps
A3. Weighted Ring Dip-8 reps
A4. DB Row-8 reps R/L
Perform movements with minimal rest in between. Then REST 2 minutes between rounds. If athletes need they can use band assistance on pull ups and ring dips, or sub matador dips or band assisted push ups for ring dips.
For athletes that have 10 strict dips/10 strict pull ups with ease replace the strict pull up and ring dip with either:
Ring Muscle Up Turnover drill
False Grip Holds
Strict Ring Muscle Up Into Kipping Ring
MAX consecutive kipping muscle ups
*Work with your coach to determine the appropriate scaling option.
| Vince | 40# bench, 55# row Rx | | | Derek N | 35 Rx | | | Katheryn | 35 Rx | |
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