WOD Blog
 | Thu, Jan 14 2021 |  |
| SHRED 1-14-21 | WARM UP 1-14-21 | METCON 1-14-21 | SKILL WORK 1-14-21 |
SHRED 1-14-21
(Time)
WARM UP
30 secs ON/15 secs OFF x 2 sets:
Jump Rope
Plate to Overhead
Reverse Lunge
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Hip Rotation-20 reps R/L
Spiderman to Hammy-30 secs R/L
Thumbs Up-10 reps
Breaststrokes-10 reps
SL Hip Bridge-20 secs R/L
Downward Dog-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
KTC or TTB-5 reps
METCON
3 Rounds For Time:
10 TTB
20 m Sled Push
30 Ball Slams
40 Reverse Lunge
50 Sit Ups
60 Double Under
Goal: Sub 26, CAP at 33 minutes.
COOLDOWN
ROMWOD
| Laura E | 24:20 | Dball over shoulder, TTR, 120 singles |
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WARM UP 1-14-21
(Check In)
WARM UP
Shuttle Run-2 minutes
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Stationary Inchworm Into Upward Dog-5 reps
Band Pull Apart-20 reps
Band Press-10 reps
Band Front Raise-10 reps
Band Int/Ext Rotation-10 reps R/L
Band Passthrough-10 reps
Alt Scorpion-10 reps
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Push Up w/ Slow Eccentric-5 reps
Handstand OR Inverted Plank Hold-30 secs
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Begin Skill, give time to warm up metcon movements further beforehand!
COOLDOWN
Overhead Stretch-1 min R/L
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
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METCON 1-14-21
(Reps, Rx+, Rx2, Rx3)
16 min AMRAP:
2-4-6-8-10-12-14 etc.
Bench Press
Pull Up
*Shuttle Run-100 m between sets (every 10 m=1 rep, 10 reps per completed run)
Brown Rx+: 155#/105#
Purple Rx: 135#/75#
Blue Rx2: 95#/65#, Sub Ring Rows
Orange Rx3: 75#/35#, Sub Ring Rows
Yellow MODWOD: 45#/25#, Sub Ring Rows
| 1st | 182 Rx2 | Marnae Thu, Jan 14, 2021 | | 2nd | 16 Rx2 | Reyna Thu, Jan 14, 2021 | | 1st | 236 Rx+ | Ian Thu, Jan 14, 2021 | | 2nd | 189 Rx+ | Diogo S Thu, Jan 14, 2021 | | 3rd | 187 Rx+ | eli r Thu, Jan 14, 2021 |
| Marnae | 182 Rx2 | | | Derek N | 175 Rx | | | eli r | 187 Rx+ | | | Scott B | 144 Rx | | | Ian | 236 Rx+ | | | Keith C | 182 Rx2 | | | Reyna | 16 Rx2 | | | Diogo S | 189 Rx+ | |
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SKILL WORK 1-14-21
(Weight)
WEEK 2
15 minutes, perform each set for quality and rest at least 2 minutes before next set.
Brown: 5 sets MAX Strict Into Kipping HSPU
*If you can do more than 15 strict add a deficit.
Purple: 1-5 Strict Into 1-5 Kipping
Blue Rx2: 5x5 HSPU Negative+5 Pike Push Up
Orange Rx3: 1-3 Wall Walk+5-10 push ups OR Band Assisted Push Ups
Yellow MODWOD: 10 Incline Push Up+10 DB Strict Press
OR work with your coach to practice a specific element of handstands.
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