WOD Blog
 | Tue, Jan 26 2021 |  |
 | Happy Birthday: Sarah K & Nicole |
| SHRED 1-26-21 | SKILL WORK 1-26-21 | WARM UP 1-26-21 | METCON 1-26-21 |
SHRED 1-26-21
(Time)
WARM UP
Row-500 m
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Band Pull Apart-30 reps
Stationary Inchworm Into 6 Shoulder Tap-5 reps
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Post Up Lat Stretch-30 secs R/L
Chin Over Bar Hold-20 secs
UPPER STRENGTH WORK
15 minutes
4-5 rounds:
A1. Chin Up Negatives-3 reps OR Chin Up-6 reps
A2. DB Row-8 reps R/L
A3. DB Hammer Curl-10 reps
REST 1-2 minutes
METCON
FOR TIME:
Row-500 m
Jumping Pull Up-40 reps
Bodybuilder-30 reps
Row-400 m
Jumping Pull Up-30 reps
Bodybuilder-20 reps
Row-300 m
Jumping Pull Up-20 reps
Bodybuilder-10 reps
Row-200 m
Jumping Pull Up-10 reps
Bodybuilder-5 reps
Goal: Sub 15, CAP at 20 minutes
| Laura E | 17:08 | Lat pull down 15kg/ vups and situps | | Katheryn | 16:24 Rx | | | Tracie | 17:00 Rx | |
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SKILL WORK 1-26-21
(Reps)
UPPER PULL SKILL WORK
15 Minutes to work on one of the following options:
Option 1: If you already have consistent bar muscle ups perform a MR set then perform 3 sets at 50%
Option 2: Bar Muscle Up PRACTICE using jumping, bands, coach assisted, or practicing reps on your own.
Option 3: Work on kipping pull ups (if you have at least 3 strict), or butterfly pull ups (if you have at least 8 strict).
Option 4: Perform 5x7 band assisted strict pull up.
Option 5: Perform 5x10 Lat Pulldown OR Ring Rows.
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WARM UP 1-26-21
(Check In)
WARM UP
Shuttle Jog-2 minutes
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Band Pull Apart-20 reps
Band Passthrough-20 reps
Straight Arm Pulldown-20 reps
Banded Face Pull-20 reps
Glute Bridge-20 reps
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Post Up Lat Stretch-30 secs
Snatch Grip Deadlift-5 reps
Snatch Grip High Pull-5 reps
Powersnatch-5 reps
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Scap Pull-10 reps
Strict Pull Up-3 reps
Arch Hollow-10 reps
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Explain Skill Work
COOLDOWN
Overhead Stretch-1 min R/L x 2 sets
Modified Hurdlers Stretch-1 min R/L x 2 sets
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METCON 1-26-21
(Reps, Rx+, Rx2, Rx3)
FOR MAX REPS:
6 min AMRAP:
6 Pull Up
6 Powersnatch*
REST 1 minute
6 min AMRAP:
6 CTB pull Up
6 Powersnatch
REST 1 minute
6 min AMRAP:
6 Bar Muscle Up
6 Powersnatch
*Weight on powersnatch will increase each round. Check out levels below.
Brown Rx+: 115#/75#, 135#/95#, 155#/105#
Purple: 95#/65#, 115#/75#, 135#/95#
Blue Rx2: 75#/55#, 95#/65#, 115#/75#, Sub Ring Rows, Jump CTB Pull Up, Jumping Bar Muscle Up OR Strict Pull Up. OR for those with some bar muscle ups use purple options but sub 1-3 bar muscle ups for final couplet!
Orange Rx3: Stick with 65#/45#, Sub Ring Row, Jumping Pull Up, Band Assisted Strict Pull Up
Yellow MODWOD: Sub DB Snatch, Sub Ring Row
| 1st | 150 Rx2 | Marnae Tue, Jan 26, 2021 | | 2nd | 110 | Saori Tue, Jan 26, 2021 | | 1st | 117 Rx+ | Nate D Tue, Jan 26, 2021 | | 2nd | 136 Rx | Ian Tue, Jan 26, 2021 | | 3rd | 123 Rx | Derek N Tue, Jan 26, 2021 |
| Marnae | 150 Rx2 | | | Derek N | 123 Rx | | | Saori | 110 | PU& 65, CTB & 75, Banded MUx3 & 85 | | Nate D | 117 Rx+ | | | Ian | 136 Rx | 6BMU + 4 snatch last 6min |
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