WOD Blog
 | Tue, Dec 22 2020 |  |
| SHRED 12-22-20 | WARM UP 12-22-20 | SKILL WORK 12-22-20 | METCON 12-22-20 |
SHRED 12-22-20
(Time, Rx+)
WARM UP
Step Ups-2 minutes
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Band Pull Apart-20 reps
Underhand Pull Apart-20 reps
Plank Shoulder Tap-20 reps
Downward Dog Foot Tap-20 reps
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Scap Pull-10 reps
Chin Over Bar Hold (supinated)-20 secs
Supinated Barbell Row-10 reps
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Begin Weightlifting
UPPER STRENGTH WORK
4 sets (12 minutes) EMOM
1. Strict CTB Chin Up-6-10 reps
2. Supinated Barbell Row-8-10 reps
3-4: REST or slow casual bike
METCON
5 Rounds For Time:
5 Burpee TTB
10 m Bear Crawl
10 Box Over
10 m Seal Walk
5 Burpee Pull Up
REST 1 minute
Goal: Sub 17, CAP at 22 minutes.
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WARM UP 12-22-20
(Check In)
WARM UP
Row-20/15 Calories
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3 Minutes Jump Rope (practice doubles)
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Band Pull Apart-20 reps
Underhand Pull Apart-20 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
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Calf Stretch on Rig-30 secs R/L
Supinated Hang-30 secs
Scap Pull (pronated)-10 reps
Chin Up-3 reps
Arch Hollow-10 reps
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Begin Skill
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Standing Calf Stretch-1 min R/L x 2 sets
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SKILL WORK 12-22-20
(Weight)
15 minutes:
Work up to a 3RM weighted CTB Chin Up. Then if you have extra time complete 3x3 drop sets at 50%.
If you are still working on pull ups perform 4 sets every 3 minutes of 5-7 strict Band Assisted CTB Chin Up.
| Steve M | 65 Rx | | | Keith C | 25# Rx | | | Dale F | Purple band assist Rx | |
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METCON 12-22-20
(Time, Rx+, Rx2, Rx3)
FOR TIME:
3 Rounds:
10 Pull Ups
30 Double Unders
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Row-20/15 Calories
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2 Rounds:
15 Pull Ups
45 Double Unders
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Row-20/15 Calories
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1 Round:
30 Pull Ups
90 Double Unders
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Row-20/15 Calories (SPRINT!)
Goal: Sub 14, CAP at 17 minutes.
Tip: This workout is grip intensive. Find a consistent pace and perform frequent breaks early!
Brown Rx+: Sub Half CTB Pull Ups
Purple Rx: As written
Blue Rx2: Sub Ring Row, half double unders OR 45/60/120 Singles
Orange Rx3: Sub Ring Row, singles
Yellow MODWOD: Sub Ring Row, half singles or plate taps
| Steve M | 13:38 Rx+ | | | Nate D | 12:28 Rx+ | | | Derek N | 17:09 Rx | | | Dale F | 13:37 Rx2 | | | Sean H | 11:50 Rx+ | | | Keith C | 17:00 Rx2 | got mixed up on protocal |
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