WOD Blog
 | Thu, Nov 5 2020 |  |
 | Happy Birthday: Ashley An |
| SHRED 11-5-20 | WARM UP 11-5-20 | SKILL WORK 11-5-20 | METCON 11-5-20 |
SHRED 11-5-20
(Time)
WARM UP
Shuttle Jog-1 min
------------
2 sets:
Suitcase Deadlift-5 reps R/L
DB Strict Press-5 reps R/L
DB High Pull-5 reps R/L
------------
YTW's-10 reps each
Spiderman to Hammy-30 secs R/L
Hip Bridge Hold-30 secs
Praying Pose to Hammy-30 secs each
------------
METCON
6 Rounds for time:
6 D-Ball Over Shoulder
8 DB Thruster (pair)
100 m Sprint
8 DB Thruster
6 D-Ball Over Shoulder
REST 1 minute
CAP at 25 minutes
ROMWOD
|
WARM UP 11-5-20
(Check In)
WARM UP
Run-200 m OR Shuttle Run-1 min
Straight Leg Kicks-20 m
Heel Walk-20 m
Toe Walk-20 m
Grapevines-20 m R/L
High knees-20 m
Butt Kickers-20 m
------------
2 Rounds:
10 Air Squats
10 Hip Rotation R/L
------------
Samson Stretch-30 secs R/L
Downward Dog-30 secs
------------
Front Squat-10 reps
------------
Begin skill
COOLDOWN
Couch Stretch-1 min R/L x 2 sets
Standing Calf Stretch-1 min R/L x 2 sets
|
SKILL WORK 11-5-20
(Weight)
7-10 Min Timer:
Build up to starting weight for metcon! Consider loading bar with weight needed for each round for easy unloading.
|
METCON 11-5-20
(Time, Rx+, Rx2, Rx3)
Every 6 minutes x 5 sets complete:
Double Under-50 reps
Front Squat-5-10-15-20-25 reps*
Run-400 m
REST/change weight with time remaining
*From rack! Decrease weight each set!
Goa/Tip: Perform LARGE sets on front squat and sprint the run! SCORE is total time.
Brown Rx+:
225#/155#
185#/135#
165#/115#
135#/95#
115#/75#
Purple Rx:
185/135
165/115
135/95
115/75
95/65
Blue Rx2: Sub 75 singles OR 30 Doubles
165#/115#
135#/95#
115#/75#
95#/65#
75#/55#
Orange Rx3: Sub 50 singles, 300 m Run, Sub 65#/45# for all sets OR scale blue loads with coach
Yellow MODWOD: Sub 30 singles, 200 m Run, Goblet Squat (use box if needed)
| Vince | yes Rx2 | | | Steve M | 18:22 Rx+ | | | Eric M | 18:24 Rx+ | | | Scott B | 26:02 | 50 DU, Rx2 weight, 400m row. 4:20, 4:40, 5:02, 6:00, 6:00 | | Dale F | 18:49 Rx2 | |
|
