WOD Blog
 | Thu, Jan 21 2021 |  |
| SHRED 1-21-21 | WARM UP 1-21-21 | SKILL WORK 1-21-21 | METCON 1-21-21 |
SHRED 1-21-21
(Reps)
WARM UP
30 secs ON/15 secs OFF x 2 sets
Plate to Overhead
Step Over
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Standing YTW's-10 reps each
Downward Dog Shoulder Tap-30 reps
Side Plank-20 secs R/L
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Dead Hang-30 secs
Ring Row OR Strict Pull Up-5 reps
Arch Hollow-10 reps
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Explain metcon
METCON
8-2 min Rounds/1 min REST between rounds:
Rounds 1-3-5-7:
Pull Up OR Ring Row-15 reps
AMRAP Alt DB Hang Clean and Jerk
Rounds 2-4-6-8:
KB Swing-25 reps (American)
AMRAP Burpee Box Overs
Score=DB Hang C+J+Burpee Box Over
COOLDOWN
ROMWOD
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WARM UP 1-21-21
(Check In)
WARM UP
Jump Rope-2 minutes
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2 Rounds:
5 DB Strict Press R/L
5 DB High Pull R/L
5 Stationary Inchworms into Upward Dog
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YTW's-10 reps each
Side Plank-20 secs R/L
Downward Dog Shoulder Tap-30 secs
Handstand Hold OR Inverted Plank-30 secs
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Scap Pull-10 reps
Arch Hollow-10 reps
Strict Pull Up-3 reps
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Explain handstand options!
COOLDOWN
Overhead Stretch-1 min R/L
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
Downward Dog-1 min
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SKILL WORK 1-21-21
(Reps)
15 Minute Timer:
3-4 sets:
A1. Handstand Push Up Option*
A2. DB Strict Press-10 reps (pair)
REST 2 minutes
A1. Options
Brown Rx+: Strict HSPU MR into Kipping MR
Purple Rx: 1-5 strict HSPU into Kipping MR
Blue Rx2: 5 Handstand Push Up Negatives
Orange Rx3: Wall Walk as far as comfortable 1-3 reps
Yellow MODWOD: 10 Band Assisted Push Ups
Work with your coach to determine appropriate scaling options for your HSPU work! Feel free to make your own options or go in between levels to get a good stimulus for you!
| Dale F | 3 sets | RX3, 35# | | Ian | 45# Rx | | | Keith C | DB Bench presses Rx | |
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METCON 1-21-21
(Time, Rx+, Rx2, Rx3)
FOR TIME:
21-18-15-12-9-6-3:
DB STO (single)
Pull Up
*30 Double Unders between each set including after set of 3.
Goal: Sub 16, CAP at 20 minutes.
Tip: Switch arms frequently on the DB shoulder to overhead to avoid going to failure. Break up chest to bars early to keep moving. Try to execute quick transitions!
Brown Rx+: 50#/35#, sub CTB Pull Up (do this option if you are planning to be competitive in the open!)
Purple Rx: 50#/35#
Blue Rx2: 35#/25#, Sub Ring Row, Sub 20 Doubles OR 50 singles
Orange Rx3: 25#/20#, Sub Ring Row, 30 singles
Yellow MODWOD: 20#/12#, Sub Ring Row, 15 singles or plate taps
| 1st | 14:28 Rx | Saori Thu, Jan 21, 2021 | | 2nd | 14:41 Rx | Katheryn Thu, Jan 21, 2021 | | 3rd | 15:18 Rx2 | Marnae Thu, Jan 21, 2021 | | 1st | 14:05 Rx | Derek N Thu, Jan 21, 2021 | | 2nd | 14:07 Rx | Ian Thu, Jan 21, 2021 | | 3rd | 19:19 Rx | Diogo S Thu, Jan 21, 2021 |
| Marnae | 15:18 Rx2 | Rx2 25#, RR, 20DU | | Scott B | 12:56 Rx2 | | | Derek N | 14:05 Rx | | | Katheryn | 14:41 Rx | Rx2 | | Dale F | 14:30 Rx2 | Singles | | Keith C | 11:23 Rx3 | | | Ian | 14:07 Rx | | | Diogo S | 19:19 Rx | | | Saori | 14:28 Rx | |
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