WOD Blog
 | Fri, Jul 15 2022 |  |
| WARM UP 7-15-22 | UPPER STRENGTH WORK 7-15-22 | METCON 7-15-22 | SHRED 7-15-22 |
WARM UP 7-15-22
(Check In)
30 ON/15 OFF x 2:
Strict Barbell Press
supinated Barbell Row
Air Squat
Band Pull Apart (mix styles)
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Bear Crawl Shoulder Tap-20 reps
Cat-Cow-10 reps
Upper Windmill-5 reps R/L
Alt Scorpion-10 reps
Scratch Stretch-30 secs R/L
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Supinated Hang-20 secs
Strict OR Jump to Strict Pull Up-3 reps
Ring or Matador Support Hold-10 secs
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UPPER STRENGTH WORK 7-15-22
(Weight)
4-5 sets:
5 Strict Press
5 Strict Pull Up (add weight as tolerated)
5 Ring Dips (add weight as tolerated)
10 Supinated Barbell Row
REST 2 minutes
*Use two barbells as needed for strict press/row. Add weight as tolerated each set starting strict press at 65% of best. Prioritize form and ROM over load!
Ring Dip modifications:
*Foot Supported
*Negatives
*Matador Dip
*Banded Matador Dip
*Foot Supported Matador Dip x 10 reps
*Push Up x 10 reps
*Incline or Band Assisted Push Up x 10 reps
| Derek N | 95 Rx | | | Dale F | 95 press, 135 row Rx | 5x95 press, green band pull-ups, green and red band matadors, 135 row | | Diogo S | 155 Rx | | | Colby | 130 press 145 row Rx | | | Keith C | 65 press 125 row Rx | | | Kaelin | 65 Rx | | | Bj | 175 Rx | |
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METCON 7-15-22
(Reps, Rx+, Rx2, Rx3)
10 min Timer:
60 Wall Ball
30 Powerclean
AMRAP: Bar Muscle Ups w/ time remaining
Goal: 15+ Bar Muscle Up
Rx+: 20#/10'-14#/9', 95/65, Sub Ring Muscle Up
Rx: 20#/10'-14#/9', 95/65
Rx2: 14#/10'-10#/9', 95/65, Sub Jumping or Band Assisted Bar Muscle Up
Rx3: 14#/10'-10#/9', 75/55, Sub Jumping Bar Muscle Up OR Strict Band Assisted Pull Up
MODWOD 1: 10#/8'-6#/8', 45/35 or DB pair (20/15), Sub Lat Pull Down OR Ring Row
MODWOD 2: Sub 50 Push Ball, 10#/8'-6#/8', 25 Powerclean 45/35 or DB pair (15/12), Sub Lat Pull Down OR Ring Row
| Carson | 10 RMU’s Rx+ | | | Derek N | 1 BMU Rx | | | Dale F | 28 Rx2 | 20” box assist | | Diogo S | 7 Rx | | | Colby | 20 Jumping BMU Rx2 | | | Keith C | Time 6:26 and 3 pull over Bmuscle ups Rx3 | | | Kaelin | 2 Rx3 | |
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SHRED 7-15-22
(Time, Rx2, Rx3)
45 ON/15 OFF x 8 Minutes
Russian Swing
Goblet Squat
Alt Fire Hydrant
Donkey Kick (20 secs R/L)
Frog Pose
Glute Bridges
Praying Pose
Downward Dog
4 Rounds For Time:
15 Jump Squat
30 Hand to Hand Swing
150 m Run
REST 1 minute
15 Goblet Squat
20 m Sled Push
150 m Run
REST 1 minute
*Goal is to move aggressively through both triplets.
Goal: Sub 29, CAP 35.
Rx: 53/35, 135/90
Rx2: 35/26, 90/70
Rx3: Sub Air Squats, 26/20, 90/70
MODWOD 1 :Sub Air Squats, 26/20 Russian Swing, 70/50, Sub 100 m Run
MODWOD 2: Sub Air Squats, 20/15 Russian Swing (20 reps), 70/50 (10 m), Sub 100 m Run
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