WOD Blog
 | Thu, Sep 17 2020 |  |
| SHRED 9-17-20 | WARM UP 9-17-20 | SKILL WORK 9-17-20 | METCON 9-17-20 |
SHRED 9-17-20
(Reps)
WARM UP
Row-30 secs easy/30 secs HARD x 3 sets
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2 Rounds:
10 Air Squats
10 Plank Shoulder Tap
10 Band Pull Apart
10 Band Passthroughs
10 Alt Scorpion
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Scap Pull-10 reps
Arch Hollow-10 reps
Pull Up OR Jump to Strict-5 reps
''TABATA THIS''
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata
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WARM UP 9-17-20
(Check In)
WARM UP
Step Up AMRAP-2 minutes
Box Jump OR Step Up AMRAP-1 minute
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30 secs ON/15 secs OFF x 2 sets
Band Pull Apart (orange or red)
Overhead Stretch R (green or purple)
Overhead Stretch L
Push Up Plank with scap push ups
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Scorpion-30 sec hold R/L
Ring Dip (or matador/bench)-5 reps
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Begin Skill Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Lateral Band Opener-1 min R/L x 2 sets
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SKILL WORK 9-17-20
(Time)
15 Minutes
Accumulate 30-50 strict pull ups
*Every drop accumulate a 20-30 second L-Sit
REST 30 secs-1 minute before next set.
Use assistance that allows at least 6-8 reps on your first set. If you can do more than 15 strict pull ups fresh, try strict chest to bar.
| Vince | 36 Rx | CTB PU | | Ian | 50 Rx | |
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METCON 9-17-20
(Reps, Rx+, Rx2, Rx3)
18 min AMRAP:
Burpee to Target-2-4-6-8-10-12-14 etc.
Bar Muscle Up-1-2-3-4-5-6-7 etc.
Box Jump-2-4-6-8-10-12-14 etc.
Ring Dip-1-2-3-4-5-6-7 etc.
Goal: 180+ Reps
Tip: Find a steady pace that allows you to keep gymnastics stamina high, especially in later rounds. Break up gymnastics movements well before failure! Go in between levels if needed (ie. do 1-3 bar muscle ups the whole time etc.)
Brown Rx+: Sub 2-4-6-8-10 etc. rep scheme for ALL movements, 24''/20''
Purple Rx: 24''/20''
Blue Rx2: Sub Jumping Bar Muscle Up OR Strict Pull Up/Chin Up, sub feet assisted ring dip OR Matador Dip, 24''/20''
Orange Rx3: Sub bodybuilder to target, Sub Band Assisted Pull Up, Sub Step Up 20''/16'', Sub Incline Push Up
Yellow MODWOD: Sub Burpee to Box, Ring Row (2-4-6-8-10 etc. rep scheme), Plate Step Up, Incline Push Up
| 1st | 159 Rx2 | Emily M Thu, Sep 17, 2020 | | 2nd | 168 Rx3 | Katheryn Thu, Sep 17, 2020 | | 1st | 183 Rx+ | Steve M Thu, Sep 17, 2020 | | 2nd | 156 Rx | Seth B Thu, Sep 17, 2020 | | 3rd | 213 Rx2 | Vince Thu, Sep 17, 2020 |
| Vince | 213 Rx2 | JBMU all else RX | | Steve M | 183 Rx+ | | | Ian | 140 Rx2 | jumping BMU | | Katheryn | 168 Rx3 | | | Wesly | 142 Rx2 | Bench dips for ring dips | | Seth B | 156 Rx | No tear :) | | Emily M | 159 Rx2 | |
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