WOD Blog
 | Tue, Oct 6 2020 |  |
| SHRED 10-6-20 | WARM UP 10-6-20 | SKILL WORK 10-6-20 | METCON 10-6-20 |
SHRED 10-6-20
(Reps)
WARM UP
2 Rounds:
Suitcase Deadlift-5 reps R/L
DB Strict Press-5 reps R/L
DB Row-5 reps R/L
Plank Shoulder Tap-10 reps
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Stationary Inchworm Into Upward Dog-5 reps
Alt Scorpion-10 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Hip Bridge-30 secs
Downward Dog Foot Tap-10 reps
ISOMETRIC WORK
9 min EMOM:
1. Chin Over Bar Hold-20-30 secs
2. Plank OR Handstand Hold-30 secs
3. L-Sit OR ring/matador support hold-20-30 secs
METCON
8 sets for MAX reps (24 minutes)
1 min DB Burpee Deadlifts (pair)
30 seconds REST
1 min DB STO (single)
30 seconds REST
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WARM UP 10-6-20
(Check In)
WARM UP
3 min EMOM:
1. Run-100-150 OR Shuttle Run
2. Air Squats
3. Band Pull Aparts
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Hip Rotation-20 reps R/L
Samson Stretch-30 secs R/L
Praying Pose w/ Thoracic Rotation-10 reps
Downward Dog w/ Foot Tap-10 reps
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Chin Over Bar Hold-20 secs
Arch Hollow-10 reps
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Begin Skill Work
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Overhead Stretch-1 min R/L x 2 sets
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SKILL WORK 10-6-20
(Weight)
14 Minute Timer to work on ONE of the following chin up options depending on your current level!
OPTION 1:
If you can do 6+ strict consecutive chin ups
Find your 1RM Strict Chin Ups
THEN 3x5 drop sets at 50%.
OPTION 2
If you can do 1-5 strict chin ups:
*Accumulate 20 with no band
*3 sets of 5-10 reps with a band
OPTION 3
If you are still working on getting your strict chin up complete 4 sets:
Set 1: Light band (3-5 reps)
Set 2: Medium band (8-10 reps)
Set 3: Heavy Band (10-12 reps
Set 4: Ring Row-15-20 reps
*Rest 2-3 minutes between sets.
| Vince | 90 Rx | | | Ian | 110 Rx | | | Dale F | 0 Rx | Option 3 | | Conor T | 90 Rx | | | Scott B | 35 Rx | |
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METCON 10-6-20
(Time, Rx+, Rx2, Rx3)
3 Rounds For Time:
400 m Run
21 Front Squat (from ground)
12 CTB Pull Ups
Goal: Sub 15, CAP at 21 minutes
Tip: Find a steady pace on the run. Ideally you will be able to complete your front squats in no more than three sets!
Brown Rx+: 165#/115#
Purple Rx: 135#/95#
Blue Rx2: 115#/75#, Sub Jump CTB Pull Up
Orange Rx3: Sub 300 m Run, 75#/55#, Sub Ring Row
Yellow MODWOD: 200-300 m Run, 21 Goblet Squat to Box, 12 Ring Rows
| 1st | 10:40 Rx2 | Katheryn Tue, Oct 6, 2020 | | 2nd | 17:24 Rx2 | Kirklin Tue, Oct 6, 2020 | | 3rd | 19:48 Rx2 | Saori Tue, Oct 6, 2020 | | 1st | 13:23 Rx+ | Conor T Tue, Oct 6, 2020 | | 2nd | 15:50 Rx | Wesly Tue, Oct 6, 2020 | | 3rd | 16:35 Rx | Ian Tue, Oct 6, 2020 |
| Kirklin | 17:24 Rx2 | | | Vince | 14:32 Rx2 | 115# all else RX | | Ian | 16:35 Rx | | | Katheryn | 10:40 Rx2 | | | Saori | 19:48 Rx2 | #95, 8/4 pull upt/CTB | | Dale F | 18:30 Rx2 | mod 105# | | Wesly | 15:50 Rx | | | Conor T | 13:23 Rx+ | | | Scott B | 21:00 DNF | Row plus Rx2 standards | | Todd N | 19:12 Rx | |
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