WOD Blog
 | Fri, Oct 30 2020 |  |
| SHRED 10-30-20 | WARM UP 10-30-20 | METCON 10-30-20 | WEIGHTLIFTING 10-30-20 |
SHRED 10-30-20
(Time)
WARM UP
3 Rounds:
6 Shuttle Runs (60 m total, 10 m distance)
10 Plate to Overhead
10 Plate Rotation (5 R/L)
10 second Supinated Hang
10 Scap Pulls (pronated)
UPPER PULL WORK
Every 2:30 x 5 sets:
3 Chin Up Negatives
12 DB Pull Throughs (off hands)
*More advanced sub 3-5 bodyweight or weighted chin ups.
METCON
Every 4 minutes x 5 rounds
10 Shuttle Runs (10 m distance, 100 m total*)
20 Alt DB Snatch
10 Calorie Bike
REST w/ time remaining
*Touch the ground with one hand at each turn.
The goal is to sprint each interval. More advanced sub 15 calories.
COOLDOWN
ROMWOD
|
WARM UP 10-30-20
(Check In)
WARM UP
Shuttle Jog-2 minutes OR 200 m jog
-----------------
2 Rounds:
10 Good Morning (green or purple)
10 Band Pull Apart
-----------------
Face Pull-20 reps
Supinated Hang-30 secs
Arch Hollow-10 reps
-----------------
Deadlift w/ Light Weight (65-135)-10 reps
-----------------
Explain Weightlifting
COOLDOWN
Seated Forward Fold-1 min
Modified Hurdlers Stretch-1 min R/L
Calf Stretch-1 min R/L
|
METCON 10-30-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10 Rounds For Time:
7 CTB Pull Ups
100 m Run
Goal: Sub 8, CAP at 14 minutes
Tip: Rounds should be fast paced and mostly unbroken!
Brown Rx+: Sub Bar Muscle Up
Purple: As written
Blue Rx2: Sub Just to Strict OR Strict Band Assisted Pull Up
Orange Rx3: Sub Ring Row
Yellow MODWOD: See coach for additional mods
| 1st | 12:51 | Paige E Fri, Oct 30, 2020 | | 1st | 11:21 Rx | Derek N Fri, Oct 30, 2020
Vince Fri, Oct 30, 2020 | | 2nd | 11:42 Rx | Ian Fri, Oct 30, 2020 | | 3rd | 12:40 Rx2 | Dale F Fri, Oct 30, 2020 |
| Paige E | 12:51 | Rx3 | | Vince | 11:21 Rx | | | Derek N | 11:21 Rx | | | Dale F | 12:40 Rx2 | band assist pullups | | Ian | 11:42 Rx | |
|
WEIGHTLIFTING 10-30-20
(Weight)
20 minute timer
A1. Deadlift-10-8-6-4-2 reps (touch n go)
A2. Strict Pull Up-10-8-6-4-2
REST 1-2 minutes
Begin first set between 50-60% of 1RM. Try to perform pull ups unbroken. Use a band or add weight as tolerated.
| Vince | 305# Rx | | | Derek N | 315 Rx | | | Dale F | 255# Rx | | | Ian | 375 Rx | |
|
