WOD Blog
 | Tue, Nov 24 2020 |  |
| SHRED 11-24-20 | SKILL WORK 11-24-20 | WARM UP 11-24-20 | METCON 11-24-20 |
SHRED 11-24-20
(Reps)
WARM UP
Single Unders-2 minutes
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Band Pull Apart-20 reps
Lying Pull Apart-20 reps
Samson Stretch-30 secs R/L
Arch Hollow-10 reps
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7 minutes:
Practice double unders or TTB. If you are proficient at both sub 3x10 strict TTB mixed with triple under work.
METCON
3 sets FOR MAX REPS:
4 min AMRAP:
100 Double Unders OR 200 singles
MAX bike calories w/ time remaining
REST 2 minutes
4 min AMRAP
100 m Sled Push
MAX TTB w/ time remaining
REST 2 minutes
SCORE: Bike Calories+TTB combined.
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SKILL WORK 11-24-20
(Reps)
15 min EMOM:
1. 30 second Hollow Hold
2. 80 m Farmers Carry
3. 30 Second Supinated hang
4. 10-15 Roll Outs
5. 16 Windshield Wipers
If class is large start at different stations as needed.
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WARM UP 11-24-20
(Time)
WARM UP
Bike-3 minutes
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Single Unders-2 minutes
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Double Unders OR Practice-3-5 minutes
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Spiderman w/ Thoracic Rot-5 reps R/L
Upward Dog-30 secs
Downward Dog-30 secs
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Begin Skill
COOLDOWN
Spiderman-1 min R/L
Calf Stretch-1 min R/L
Upward Dog-1 min
Downward Dog-1 min
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METCON 11-24-20
(Reps, Rx2, Rx3)
20 min AMRAP:
150 Double Unders
150 Sit Ups (anchored)
150/100 Bike Calories
Goal: 600+ Reps/550+reps
Purple Rx: As written
Blue Rx2: Sub 100 Doubles OR 300 singles
Orange Rx3: 100 reps of each movement (70 for ladies on bike), single unders
Yellow MODWOD: 75 reps of each movement, plate taps or single unders
| 1st | 573 Rx | Saori Tue, Nov 24, 2020 | | 2nd | 543 Rx2 | Marnae Tue, Nov 24, 2020 | | 1st | 627 Rx | Sean H Tue, Nov 24, 2020 | | 2nd | 602 Rx | Nate D Tue, Nov 24, 2020 | | 3rd | 600 Rx | Seth B Tue, Nov 24, 2020 |
| Marnae | 543 Rx2 | 300 singles | | Derek N | 426 Rx | | | Nate D | 602 Rx | | | Saori | 573 Rx | | | Ian | 450 Rx | | | Scott B | 385 Rx | | | Seth B | 600 Rx | | | Sean H | 627 Rx | | | Dale F | 525 Rx2 | 300 singles |
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