WOD Blog
 | Tue, Sep 1 2020 |  |
| SHRED 9-1-20 | WARM UP 9-1-20 | SKILL WORK 9-1-20 | METCON 9-1-20 |
SHRED 9-1-20
(Time)
WARM UP
EMOM x 4 minutes:
8 Scap Pull
6 Pushball
4 Plate to Overhead
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Alt Scorpion-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Downward Dog w/ shoulder Tap-30 reps
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Arch Hollow-10 reps
KTC or TTB-10 reps
METCON
20 Rounds For Time:
9 Pushball
6 Alt DB Snatch
3 TTB*
Goal: Sub 20, CAP at 28 minutes.
*Sub Toes to Rings if needed. Try to get some TTB if you have them before transitioning to KTC.
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WARM UP 9-1-20
(Check In)
WARM UP
45 Secs ON/15 secs OFF:
Row (or ski/bike if needed)
Stepovers
Band Pull Aparts
Bodybuilders
Plate to Overhead
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Int/Ext Rotation-10 reps R/L
Alt Scorpion-10 reps
Downward Dog Shoulder Tap-30 reps
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Supinated Hang-30 secs
Chin Over Bar Hold (supinated)-20 secs
Strict OR Jump to Strict Chin Up-3 reps
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Begin Skill Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Rig Calf Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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SKILL WORK 9-1-20
(Weight, Rx2, Rx3)
15 Minute Timer
Weighed Chin Up-5-5-5-5-5
Build up in weight each set! Make sure to REST at least two minutes between sets. Your score is your heaviest set!
Purple Rx: As written
Blue Rx2: Sub EITHER: 1-3 bodyweight chin ups+3-5 band assisted chin ups OR 5-7 band assisted chin ups
Orange Rx3: Sub Supinated Lat Pulldowns 10-15 reps x 5 sets
| Vince | 65 # Rx | | | Keith C | 35 Rx | | | Sean H | 53 Rx | | | Rachel T | 10# Rx | |
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METCON 9-1-20
(Reps, Rx+, Rx2, Rx3)
3 Rounds for MAX reps, 1 min each station!
Row Calories
Box Overs
Pull Ups
Bodybuilders
Hang DB Snatch (switch arms as desired)
REST
Goal: 255+ Reps
Tip: This is an aerobic workout. Find a consistent pace and just keeping moving!
Brown Rx+: 55#/40#, sub CTB Pull Ups, 24''/20''
Purple Rx: 50#/35#, 24''/20''
Blue Rx2: 20''/16'', sub Ring Rows, 35#/25#
Orange Rx3: Stepovers allowed, sub rings rows, 25#/20#,
Yellow MODWOD: Plate Stepovers, Ring Rows, Bodybuilder to Box, 20#/12#
| 1st | 272 Rx2 | Rachel T Tue, Sep 1, 2020 | | 2nd | 171 | Kirklin Tue, Sep 1, 2020 | | 1st | 347 Rx | Conor T Tue, Sep 1, 2020 | | 2nd | 324 Rx | Sean H Tue, Sep 1, 2020 | | 3rd | 300 Rx | Wesly Tue, Sep 1, 2020 |
| Kirklin | 171 | 30lb DB | | Vince | 255 Rx | | | Dale F | 232 Rx3 | | | Todd N | 240 Rx | | | Ian | 207 Rx | | | Keith C | 224 Rx2 | | | Rachel T | 272 Rx2 | 20” box / PU | | Wesly | 300 Rx | | | Sean H | 324 Rx | | | Conor T | 347 Rx | | | Bj | 196 Rx2 | 50# DB |
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