WOD Blog
 | Thu, Jan 28 2021 |  |
| SHRED 1-28-21 | WARM UP 1-28-21 | SKILL WORK 1-28-21 | METCON 1-28-21 |
SHRED 1-28-21
(Reps)
WARM UP
Shuttle Run-2 minutes
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2 Rounds:
10 Step Ups
10 Plate to Overhead
10 Thumbs Up
10 Breaststrokes
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Calf Stretch on Rig-30 secs R/L
Scap Pull-10 reps
KTC or TTB-5 reps
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METCON
3 Rounds for MAX reps, 1 min each station:
DB Hang Powerclean
Box Jump
Rope Slam
Shuttle Run (10 m distance)
Toes to Rings
REST
ABCON FINISHER
30 secs ON/30 secs OFF x 6 minutes:
Weighted Plank! (make sure weight is on low back, not upper back)
COOLDOWN
ROMWOD
| 1st | 227 | Laura E Thu, Jan 28, 2021 |
| Laura E | 227 | TTR for 1st rnd and situps for next 2 |
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WARM UP 1-28-21
(Check In)
WARM UP
Jumping Jacks-30 reps
Strict Press-10 reps
Hang Clean High Pull-10 reps
Stationary Inchworm Into 6 Shoulder Tap-5 reps
Mountain Climber-30 reps
Alt Scorpion-10 reps
Downward Dog Shoulder Tap-20 reps
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Thumbs Up w/ Pause-10 reps
Breaststrokes-10 reps
Handstand Hold-30 secs
Dead Hang-30 secs
Arch Hollow-10 reps
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Push Press-5 reps
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Begin Skill Work
COOLDOWN
Overhead Stretch-1 min R/L
Lateral Band Opener-1 min R/L
Banded Bully-1 min R/L
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SKILL WORK 1-28-21
(Reps)
15 Minute Timer:
OPTION 1: If you have 6+ strict HSPU already! (Full ROM to ground)
TEST: Max Strict HSPU
REST to recovery
TEST: Max Kipping Handstand Push Up
w/ time remaining
Perform 3x50% strict! Ex. If you have 8 strict perform 3 sets of 4.
OPTION 2: If you 1-5 Strict HSPU
TEST: Max Strict HSPU
REST to recovery
Perform 3-5 sets of:
1-3 Strict HSPU
5 Pike HSPU OR HSPU Negatives
OPTION 3: If you are still working to get strict HSPU
A1. HSPU Negatives 5x5 OR Pike Push Up 5x5
A2. DB Strict Press-5x10
OPTION 4: If you are still working push ups and not comfortable getting inverted quite yet.
A1. Push Up (band assisted if needed)-5x10
A2. DB Strict Press-5x10
| Eric M | 9 strict, 12 kip Rx | | | Dale F | option 3 | pike pull-ups | | Diogo S | 12, 25 Rx | | | Sean H | 25 strict 32 kipping Rx | |
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METCON 1-28-21
(Reps, Rx+, Rx2, Rx3)
5-3 min Rounds/ 1 min REST between rounds:
Hang Powerclean-15 reps
Push Press-12 reps
TTB-9 reps
Handstand Push Up-AMRAP with time remaining
Score is HSPU total reps!
Brown Rx+: 135#/95#
Purple Rx: 115#/75#
Blue Rx2: 95#/65#, Toes to Rings or Hanging Straight Leg Raise, sub Strict HSPU to two ab mats or downward dog pike push up
Orange Rx3: 75#/55#, Sub KTC, DB Strict Press for HSPU (pair)
Yellow MODWOD: Sub DB Hang Clean and Push Press (20#/12#), Lying TTB, DB Strict Press for HSPU (pair)
| 1st | 26 Rx2 | Marnae Thu, Jan 28, 2021 | | 2nd | 65 | Katheryn Thu, Jan 28, 2021 | | 1st | 84 Rx+ | Sean H Thu, Jan 28, 2021 | | 2nd | 30 Rx+ | Eric M Thu, Jan 28, 2021 | | 3rd | 36 Rx | Ian Thu, Jan 28, 2021
Nate D Thu, Jan 28, 2021 |
| Eric M | 30 Rx+ | HSPU | | Marnae | 26 Rx2 | 55# push press/3 Reps @ 175# Dead (New PR) | | Dale F | 20 Rx3 | started Rx2, dropped weight in round 2 | | Nate D | 36 Rx | | | Katheryn | 65 | HPC 55#, strict press 35#, ktc, db strict press 15# pair | | Ian | 36 Rx | Someone should have been counting my no reps | | Sean H | 84 Rx+ | | | Keith C | 53 Rx3 | pike pushups |
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