WOD Blog
 | Tue, Sep 29 2020 |  |
| SHRED 9-29-20 | WARM UP 9-29-20 | SKILL WORK 9-29-20 | METCON 9-29-20 |
SHRED 9-29-20
(Reps)
WARM UP
2 Rounds:
Single Arm Russian Swing-10 reps R/L
KB Row-10 reps R/L
SL Deadlift (BW or w/ KB)-5 reps R/L
Alt Fire Hydrant-10 reps R/L
Plank Shoulder Tap-10 reps
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Band Pull Apart-20 reps
Face Pull-20 reps
Chin Up Hold-10 secs+negative x 2 reps
UPPER PULL WORK
3 sets (12 minutes)
6-8 Band Assisted Pull Ups
8-10 Ring Rows (controlled)
12-16 Renegade Rows (total)
REST 1-2 minutes
Focus on controlled movement!
''BUTTS AND GUTS''
EMOM x 18 minutes
1. DB Hip Thrust-15-20 reps
2. Sit Up-AMRAP
3. DB Romanian Deadlift-15-20 reps
4. Single Leg V-Up-AMRAP
5. Band Lateral Walk-10-15 reps R/L
6. Toes to Bar OR Toes to Rings-AMRAP
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WARM UP 9-29-20
(Check In)
WARM UP
3 Rounds:
Jog-100 m
Band Pull Apart-10 reps
Band Face Pull w/ Pause-10 reps
Scap Pull-5 reps
Arch Hollow-5 reps
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Front to Back Leg Swings-10 reps R/L
Side to Side Leg Swings-10 reps R/L
Calf Stretch on Rig-30 secs R/L
SA Post Up Lat Stretch-15 secs R/L
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Begin Skill Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Calf Stretch on Rig-1 min R/L x 2 sets
Spiderman Stretch-1 min R/L x 2 sets
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SKILL WORK 9-29-20
(Reps)
10 Minute Timer:
Pick a gymnastics movement of choice to work on. This could include:
Stringing or Practicing TTB
Kipping Pull Ups
Butterfly Pull Ups
Bar Muscle Ups
Ring Muscle Up Turnovers
Pullovers
Pick something you are less proficient on. If you feel confident with most gymnastics pick a movement and perform it EMOM style.
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METCON 9-29-20
(Reps, Rx+, Rx2, Rx3)
2 mins ON/1 Min OFF x 8 sets complete:
200 m Run
*Gymnastics movement AMRAP
Round 1: Weighted KTC
Round 2: Strict Pull Up
Round 3: Single Leg TTB
Round 4: Kipping Pull Up
Round 5: TTB
Round 6: CTB Pull Up
Round 7: KTE
Round 8: Bar Muscle Up
Goal: 100+ Reps
Tip: Make sure to strategically break bar work movements early as volume will accumulate.
Purple Rx: 20#/14# medball for KTC
Blue Rx2: Sub:
14#/10# for KTC
Strict Band Assisted Pull Up
Single Leg Straight Leg Raises
Ring Row
Toes to Rings OR Double Straight Leg Raises
Jumping CTB Pull Up
Toes to Rings OR TTB
Jumping Bar Muscle Up
Orange Rx3: 150 m Run, Sub KTC for all ab movements, Sub Ring Rows for first two pull up movements, and band assisted pull ups for last two.
Yellow MODWOD: Sub 100 m Run, Sub Lying TTB for all abdominal movements, and ring rows for all pull up movements.
| 1st | 83 Rx | Saori Tue, Sep 29, 2020 | | 2nd | 72 Rx | Emily M Tue, Sep 29, 2020 | | 1st | 164 Rx | Steve M Tue, Sep 29, 2020 | | 2nd | 118 Rx | eli r Tue, Sep 29, 2020 | | 3rd | 115 Rx | Ryan Pow Tue, Sep 29, 2020 |
| Steve M | 164 Rx | | | Vince | 134 | JBMU all else RX | | Ian | 108 Rx | | | Ryan Pow | 115 Rx | | | eli r | 118 Rx | | | Saori | 83 Rx | 14,5,17,17,11,8,11,0 | | Scott B | 62 Rx | | | Derek N | 105 Rx | | | Emily M | 72 Rx | | | Shane | 79 Rx | |
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