WOD Blog
 | Thu, Nov 19 2020 |  |
| SHRED 11-19-20 | WARM UP 11-19-20 | SKILL 11-19-20 | METCON 11-19-20 |
SHRED 11-19-20
(Time)
WARM UP/ABCON
9 Min EMOM
1. Row-40 seconds
2. Rower Pike Ups-10-15 reps
3. Rower Hamstring Curl-10-15 reps
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Explain metcon and warm up deadlift
FOR TIME:
Row 1000 m
Dumbbell Deadlift-21 reps (lightest)
Burpee Over Rower-21 reps
Row 750 m
Dumbbell Deadlift-15 reps (moderate)
Burpee Over Rower-15 reps
Row 500 m
Dumbbell Deadlift-9 reps (heavy)
Burpee Over Row-9 reps
Deadlift weight should be light/moderate, moderate/heavy, very heavy. Use a barbell if desired and change weights each round!
Goal: Sub 18, CAP at 23 minutes
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WARM UP 11-19-20
(Check In)
WARM UP
Machine-40/30 calories
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Review accessory movements!
COOLDOWN
Spiderman-1 min R/L
Seated Forward Fold-1 min
Foam roll sore areas
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SKILL 11-19-20
(Reps)
15 Minutes for Quality
3-4 Rounds:
Plank Hold-30 secs
Lateral Step Up w/ slow lower-5 reps R/L
Cat Cow-10 reps
Bent Knee Hollow Hold-30 secs
Single Leg Deadlift (no weight)-5 reps R/L
Thread the needle w/ Thoracic Rot-5 reps R/L
The goal is to move deliberately through these movements. Take your time and focus on range of motion and balance. You should be able to maintain a conversation throughout.
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METCON 11-19-20
(Reps, Rx2, Rx3)
16 min AMRAP:
2-4-6-8-10-12-14-16 etc.
Machine Calories
Butterfly Sit Ups
Box Jump (mandatory step down)
Goal: 275+ Reps
Purple Rx: 24''/20''
Blue Rx2: Step Ups Allowed
Orange Rx3: Sub Anchored Sit Up, 20''/16''
Yellow MODWOD: Sub Anchored Sit Up, Plate Step Up
| 1st | 240 Rx | Marnae Thu, Nov 19, 2020 | | 2nd | 234 Rx | Saori Thu, Nov 19, 2020 | | 1st | 315 Rx | Wesly Thu, Nov 19, 2020 | | 2nd | 299 Rx | Nate D Thu, Nov 19, 2020 | | 3rd | 296 Rx | Ian Thu, Nov 19, 2020 |
| Scott B | 227 Rx | 11/18 cals on rower | | Dale F | 201 Rx | | | Vince | 257 Rx | | | Marnae | 240 Rx | | | Saori | 234 Rx | Rx+ where did it go? 20' box | | Nate D | 299 Rx | At home. Rowed. | | Ian | 296 Rx | | | Wesly | 315 Rx | Row |
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