WOD Blog
 | Thu, Oct 15 2020 |  |
| SHRED 10-15-20 | WARM UP 10-15-20 | SKILL WORK 10-15-20 | METCON 10-15-20 | Other Results |
SHRED 10-15-20
(Time)
WARM UP:
1 min singles
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Plate to Overhead-20 reps
Plate Rotation-20 reps (10 R/L)
Thumbs Up-10 reps
Upward Dog-30 secs
Downward Dog-30 secs
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5 minutes double under practice. If athletes are super proficient with doubles, try some triples!
METCON
50-40-30-20-10:
Double Under
Sit Up
Alt DB Snatch
Goal: Sub 18, CAP at 24 minutes.
COOLDOWN
ROMWOD
| Vince | 16:20 Rx | 40# | | Katheryn | 16:04 | 25# |
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WARM UP 10-15-20
(Check In)
WARM UP
10 min AMRAP or 3 Rounds:
10/7 Machine Calories
10 Step Ups
10 Band Pull Aparts
5 Burpees
20 second Supinated Hang
100 m Jog
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Begin Skill
COOLDOWN
Calf Stretch-1 min R/L x 2 sets
Spiderman Stretch-1 min R/L x 2 sets
Seated Forward Fold-1 min x 2 sets
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SKILL WORK 10-15-20
(Reps)
Every 3 minutes x 4 sets complete:
Tempo Ring Row OR Pull Up-8-10 reps*
*Use a tempo of a 1 second UP, 1 second PAUSE at the top, three second DESCENT, 1 second PAUSE at the bottom. Each set should take at least 40 seconds. REST with time remaining or casually jog, bike, or mobilize.
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METCON 10-15-20
(Reps, Rx+, Rx2, Rx3)
4 Rounds for MAX reps:
1 min Burpees Over Rower (lateral)
1 min Row Calories
1 min Box Jump
1 min Bike Calories
2 min Burden Run 200 m*
*REST w/ time remaining
*If needed start at different spots but always run for your last movement. If class is super large stack a barbell on plates to be the same height as the rower.
Goal: 240+ Reps (run does not count towards score)
Purple Rx: 24''/20'', 53#/35# KB Burden
Blue Rx2: Step Ups Allowed, 35#/26#
Orange Rx3: Sub Regular Burpees 20''/16'', 26#/20#, 150 m Run
Yellow MODWOD: Sub Burpee to Box, Plate Step Ups, 150 m Run (no burden)
| Shane | 224 Rx | | | Dale F | 155 Rx | | | Scott B | 145 Rx | | | Steve M | 294 Rx | | | Saori | 196 Rx | | | Wesly | 245 Rx | | | Diogo S | 187 Rx | |
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