WOD Blog
 | Tue, Nov 17 2020 |  |
 | Happy Birthday: Rachel T & Sandra S & Scott Y |
| SHRED 11-17-20 | SKILL WORK 11-17-20 | WARM UP 11-17-20 | METCON 11-17-20 |
SHRED 11-17-20
(Time)
WARM UP
2 Rounds:
Bike-7 Calories
Plate to Overhead-10 reps
Sled Push-10 m
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Stationary Inchworm to Upward Dog-5 reps
Alt Scorpion-10 reps
Downward Dog-30 secs
METCON
Every 6 minutes x 4 sets complete:
15 Calorie Bike
20 Butterfly Sit Ups
20 m Sled Push
20 Ball Slams*
*Rounds 2 and 4 start with ball slams. Goal is to sprint each round!
| Laura E | :-) | Mods for shoulder |
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SKILL WORK 11-17-20
(Reps)
10 minutes
Work on powersnatch technique. Keep it light. Some options include:
3 Position Snatch
Power Position Snatch
Hang Snatch
First Pull Work
Work with your coach to identify what would be beneficial for you.
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WARM UP 11-17-20
(Check In)
WARM UP
Shuttle Run-2 minutes
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Hip Rotation-20 reps
Band Pull Apart-20 reps
Band Int/Ext Rotation-10 reps
Band Passthrough-10 reps
Hip Bridge Hold-30 secs
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Burgener Warm Up-5 reps each position
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Scap Pull-10 reps
Arch Hollow-10 reps
KTE, TTB, OR KTC-5 reps
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Explain skill and determine what to work on.
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Upper Back Smash-1 min x 2 sets
Calf Smash-1 min x 2 sets
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METCON 11-17-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
10-9-8-7-6-5-4-3-2-1:
Powersnatch
Knees to Elbow
*200 m Run after each set
Goal: Sub 18, CAP at 26 minutes
Brown Rx+: 135#/95#
Purple Rx: 115#/75#
Blue Rx2: 95#/65#, sub toes to bar OR toes to rings
Orange Rx3: 65#/45#, sub Knees to Chest or Sit Ups, 150 m run after each set
Yellow MODWOD: 25#/15# or Sub DB Snatch (each arm), sit ups, 100 m Run after each set
| Vince | 17:34 Rx3 | 65# all else RX | | Dale F | 26 min Rx3 | | | Ian | 21:57 Rx | | | Bill | 25:50 Rx3 | 95#, KTC, row | | Scott B | 23:58 Rx3 | 95# and KTC with 200m run | | Derek M | 25:00 Rx | | | Saori | 22:39 Rx2 | 75, ttb |
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