WOD Blog
 | Tue, Nov 3 2020 |  |
| SHRED 11-3-20 | WARM UP 11-3-20 | SKILL WORK 11-3-20 | METCON 11-3-20 |
SHRED 11-3-20
(Reps)
WARM UP
3 Sets:
30 Single Unders
5 Pause Ring Row
5 Step Ups (box jump round 3)
5 Calf Raises (off plate holding rig)
10 Thumbs Up
METCON
EMOM x 30 minutes
1. Bike-10-15 calories
2. Ring Row-10-15 reps
3. Box Jump-15-20 reps
4. Row-10-15 calories
5. Double Under-30-50 reps
6. REST
Goal is to have around 20 seconds REST each minute. Work with your coach to adjust reps as needed!
COOLDOWN
ROMWOD
| Laura E | Done | Subbed lat pull down for row | | Shane | 247 Rx | |
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WARM UP 11-3-20
(Check In)
WARM UP
After set up:
8 min AMRAP OR 3 Rounds:
10 Step Ups (box jump round 2)
10 Calf Raises (off plate holding rig)
10 Band Pull Apart
10 Scap Pull
5 Spiderman w/ Thoracic Rot (each side)
----------------------
Begin Skill work
COOLDOWN
Calf Stretch on Rig-1 min R/L x 2 sets
Overhead Stretch-1 min R/L x 2 sets
| Vince | Yes | Yes | | Eric M | Yes | Yes |
|
SKILL WORK 11-3-20
(Reps)
Alt EMOM x 12 minutes:
1. Knee Jump Into Box Jump-3 reps*
2. Farmers Carry-40 m (heavy)
3. Star Plank-20 secs R/L
| Laura E | Yup Rx | | | Vince | yes Rx | | | Derek N | 12 Rx | | | Eric M | 70# Rx | | | Dale F | mod Rx | mod knees to feet; 10 sec star planks |
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METCON 11-3-20
(Reps, Rx+, Rx2, Rx3)
20 minutes:
2 mins-90 secs-1 min-30 secs
TTB
PVC Jump Overs
Machine Calories
REST
Goal: 225+ Reps
Tip: There is built in rest after each machine calorie set. Push your pace!
Brown Rx+: 30''/24''
Purple Rx: 24''/20''
Blue Rx2: 24''/20'', sub KTC OR Toes to Rings
Orange Rx3: Sub jump over as low as needed, sub sit ups
Yellow MODWOD: Sub sit up, step over
| 1st | 207 Rx+ | Saori Tue, Nov 3, 2020 | | 2nd | 259 Rx2 | Marnae Tue, Nov 3, 2020 | | 1st | 250 Rx+ | Ian Tue, Nov 3, 2020 | | 2nd | 249 Rx+ | Eric M Tue, Nov 3, 2020 | | 3rd | 224 Rx+ | Derek N Tue, Nov 3, 2020 |
| Marnae | 259 Rx2 | Toes to ring | | Vince | 242 Rx | | | Ian | 250 Rx+ | | | Derek N | 224 Rx+ | | | Eric M | 249 Rx+ | | | Dale F | 235 Rx2 | | | Scott B | 171 Rx+ | Rowed | | Saori | 207 Rx+ | | | Shane | 247 Rx | | | Bj | 233 Rx2 | | | Todd N | 227 Rx | |
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