WOD Blog
 | Tue, Oct 13 2020 |  |
 | Happy Birthday: Stacey S |
| SHRED 10-13-20 | WARM UP 10-13-20 | METCON 10-13-20 | SKILL WORK 10-13-20 | Other Results |
SHRED 10-13-20
(Reps)
WARM UP
20 secs ON/10 secs OFF x 2 sets rotating through:
Plate Row
Hands on Bench Jump Over
Horizontal Plate Press
Plate Rotation (10 secs R/L)
Scap Push Up
Scap Pull
UPPER PULL WORK (15 Minutes)
15-12-10-8:
Strict Pull Up
Matador Leg Raise OR TTB
REST 1-2 minutes between sets
METCON
18 min AMRAP:
2-4-6-8-10-12-14-16:
Renegade Row
Dumbbell Bench Press
Rope Slams
Burpee over Bench
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WARM UP 10-13-20
(Check In)
WARM UP
Jog-400 m OR Shuttle Run-2 minutes
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2 sets each arm:
5 Single Arm Swings
5 Single Arm Swings w/ High Pull
5 KB Press
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Swimmers-15 reps
Alt Scorpion-10 reps
Downward Dog w/ Foot Cross-20 secs R/L
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Scap Pull-10 reps
Strict OR Jump to Strict-3 reps
Arch Hollows-10 reps
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Review KB Snatch and begin skill
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Spiderman-1 min R/L x 2 sets
Calf Stretch-1 min R/L x 2 sets
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METCON 10-13-20
(Time, Rx+, Rx2, Rx3)
3 Rounds of:
Run-200 m
KB Snatch-10 reps
Pull Ups-10 reps
THEN
2 Rounds of:
Run-400 m
KB Snatch-20 reps
Pull Up-20 reps
THEN 1 round of:
Run-800
KB Snatch-40 reps
Pull Up-40 reps
Goal: Sub 26, CAP at 32 minutes
Tip: Consider switching arms frequently on the KB Snatch to preserve grip strength.
Brown Rx+: Half CTB Pull Ups, Purple weights
Purple Rx: 53#/35#
Blue Rx2: 35#/26#, sub Ring Row
Orange Rx3: Sub Russian Swing 35#/26#, Sub 150/300/600 m Runs
Yellow MODWOD: Sub Russian Swing 20#/15#, sub 100/200/400 m Runs
| 1st | 25:27 Rx2 | Sandra D Tue, Oct 13, 2020 | | 2nd | 27:35 Rx2 | Katheryn Tue, Oct 13, 2020 | | 1st | 26:38 Rx | Derek N Tue, Oct 13, 2020 | | 2nd | 27:31 Rx | eli r Tue, Oct 13, 2020 | | 3rd | 27:37 Rx | Vince Tue, Oct 13, 2020 |
| Vince | 27:37 Rx | | | Scott B | 24:42 Rx2 | | | Derek N | 26:38 Rx | | | Katheryn | 27:35 Rx2 | | | Ian | 30:02 Rx | Time to lose some weight :) | | Dale F | 26:01 Rx2 | | | eli r | 27:31 Rx | | | Wesly | 28:33 Rx | | | Sandra D | 25:27 Rx2 | |
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SKILL WORK 10-13-20
(Reps)
10 Minutes to Work on
Kettlebell Snatch Technique!
*If you are already proficient with this movement sub 3x6 R/L with as heavy as possible.
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| Bill | PERSONAL TRAINING | 120 minutes Rx | BS 135-275; PU banded; Bulgarian lunge; SP; snatch 2nd pull technique; assc. |
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