WOD Blog
 | Thu, Nov 12 2020 |  |
| SHRED 11-12-20 | WARM UP 11-12-20 | SKILL WORK 11-12-20 | METCON 11-12-20 |
SHRED 11-12-20
(Time)
WARM UP
2 Rounds:
10 Plate Press
10 Plate Ground to Overhead
10 Step Overs
5 Push Ups w/ Slow Eccentric
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Scap Push Up-10 reps
Fire Hydrant-10 reps R/L
Donkey Kick-10 reps R/L
Alt Scorpion-10 reps
Downward Dog Foot Tap-10 reps
METCON
5 Rounds For Time:
21 Pushball
18 Ball Slam
15 Dumbbell Bench Press
12 Double DB Snatch
9 Over Unders
Goal: Sub 28, CAP at 34 minutes.
COOLDOWN
ROMWOD
| Rebecca D | 28 min cap | 9 burpees. 4 rounds &8 reps |
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WARM UP 11-12-20
(Check In)
WARM UP
20 secs ON/10 secs OFF:
Jumping Jack
Side to Side Hop
Front to Back Hop
Four Square Hop
Step Up
Box Jump
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Tempo Air Squat-5 sec descent+3 count pause (on coaches count)-5 reps
Air Squat-5 reps
Jump Squat-5 reps
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Spiderman to Hammy-30 secs R/L
Downward Dog-30 secs
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Begin Skill Work
COOLDOWN
Couch Stretch-1 min R/L
Calf Stretch-1 min R/L
Pigeon Pose-1 min R/L
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SKILL WORK 11-12-20
(Reps)
FOR QUALITY
12-14 Minute Timer:
50 Lateral Band Walk (25 R/L)
50 Alt V-Ups
50 Lateral Band Walk
50 Hollow Rocks
If you finish early work on mobility in the area of your choice.
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METCON 11-12-20
(Reps, Rx2, Rx3)
30 secs ON/30 secs OFF x 6 sets rotating through movements
Box Overs
Jump Squats
Shuttle Run (10 m increments, each 10 m=1 rep)
*If class is large have athletes start on different stations and follow the order to keep social distancing.
Tip: This workout has 1:1 work/rest ratio! Maintain an aggressive pace!
Purple Rx: 30''/24''
Blue Rx2: 24''/20''
Orange Rx3: Low Box Overs (as low as comfortable), sub air squats
Yellow MODWOD: Sub Step Ups, Air Squat to Box
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